Sticking with my strength training regime Im going for the 5x5 set and rep structure which is working great for me right now. I always rest for 3 mins between sets and supersets to ensure optimal recovery. This week I am going to perform squats and Deadlifts on completely different days to see how much of a difference it makes to my poundages. Will add some lighter slightly higher rep stiff leg Deadlifts as advices by Brooks Kubik.
After a thorough warm up, trigger point therapy and mobility work.
2 progressively heavier warm up sets follewed by 3 heavy working sets.
Superset the following:
1) deep squats
Wide weighted pull ups
2) Stiff leg Deadlifts 8-10reps
Kettlebell shoulder press
3) hammer curls using fat gripz
Reverse cable woodchops
4) 8x200m sprints on the rower with 1min rest between sets.
Very simple, yet effective. I have discovered that less frequency of training and a greater focus on multiple sets has had a huge impact on my strength gains which is my focus at the moment. Still need to get my squats up to speed, but I'm getting there.
Have a great day,
Matt Whitmore
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