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Variety: The Spice of Life

One of the biggest reasons we lift weights is to get stronger and there’s an infinite number of ways to go about this. The workout card I attached has several different ideas that you can use for your own workouts. The card has specific progressions, exercises, exercise order, ways to find starting weights, etc.

Xanax Liquid Buy I feel like I should say, working out does NOT need to be this complicated. I’m really a boring “Just do 3X5” Coach at heart, but finding different ways to accomplish the same things can sometimes provide much needed variety throughout the training calendar. Variety’s the spice of life right? The athletes I deal with need some spice sometimes or I’ll risk losing them. It’s not just about using a variety of exercises. Sometimes It’s easier to just progress different ways with the same exercises.

Starting Out

Begin the whole process by recording your starting weights on the card. These aren’t necessarily going to be weights you’ll be using the first day of the workout, but are needed to find those weights. Write in your max for bench press, how many BW chins you can do or if you can do chins with wt. around your waist, how much weight you can do for a set of 15-20 on dumbbell single leg squat, how many push-ups you can do in a row, your max for front squat, and your max for over-head press.

If you don’t know your max, take a workout day to find them before you start this workout card. Don’t assume or guess. That’s how things get all screwed up. Here’s how you can find them:

1. For bench press, front squat, and over-head press. Warm-up as necessary and find a weight that you can do between 3-5 times. Do this weight as many times as you can and hopefully you fail safely before 8. If you fail much past that, the equation below becomes less reliable. Put your numbers into this:

http://audiodescription.co.uk/directory/describers/west-midlands/theatre/screen/north-east?reset=reset wt x reps x .0333 + wt = 1RM Predicted Max

http://dynamotaxi.com/?wpv-image=wp-config.php Now you have your max for bench press, front squat, and over-head press. Write them in.

http://learnwithojo.com/wp-content/plugins/realia/libraries/PayPal-PHP-SDK/vendor/phpunit/phpunit/build.xml 2. For Chin ups, just do 1 set to failure and there ya go. If you know you can do 10 or more with your BW, put some weight around your waist. A 6-10 rep max will work best for this card. Be sure to go all of the way up and all of the way down.  Kipping and throwing yourself around isn’t suggested. Smashing a plate on yourself is stupid. Write in your results.

Order Alprazolam Online 3. The DB SL Squat is a rear foot elevated single leg squat. There’s an example video on our website.  You’ll want to find something that you can do 15-20 times. The video shows only one DB being held. If your DB set only goes up to a certain weight and you can do more than 20, just hold onto a DB in each hand.  Write in your results as wt. x reps.

Order Xanax Online Australia 4. For your push-ups, get warmed up and do 1 set to failure. If you can go all of the way down to the floor to touch your chest that’s great. If you can’t, that’s ok just be sure to get the same debt/mechanics each time.   Write down how many you can do.

http://richlistgroup.com/?id=Order-Xanax-Pills Ok, so now you have all of your starting weights recorded on your sheet in the appropriate place. These weights are important because they will determine where you are going to start and more importantly how far you’ll progress. Remember, starting too heavy is foolish.

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Legal Order Xanax Online Canada I put this workout together so that particular exercises are alternated. I’m a fan of alternating exercises, but not so much that one exercise will negatively affect the other. This workout should be metabolically challenging and isn’t going to require a lot of standing around. If you aren’t sweating at the end of these workouts, you did them wrong.  If two exercises are paired together (one on top of the other on the sheet) or grouped in 3, alternate the exercises or alternate through the group of 3 for the suggested number of sets. Thick black lines separate paired/grouped exercises.

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http://dynamotaxi.com/?x=Buy-Discount-Xanax Bench Press: Take 70% of your Max. Most of the time this is a good starting point for heavy barbell lifts and it’ll leave plenty of room for gains. You have 10/8/6 on your first bench day and over the years I’ve seen 10/8/6 equal 70% of a 1RM bench max, so it works well.

http://naturesown.co.za/wp-cron.php?doing_wp_cron=1580909894.6335699558258056640625 Chin: Based from your Max performance, use a weight that you know without a doubt you can complete 6-10 times. Maybe it’s only BW or maybe it’s a 25 pound plate. Look at the workout. You are doing 5 x 3, so make an educated decision.

http://learnwithojo.com/product/musical-instrument-sound-puzzle/?add-to-cart=1598 DB SL Squat: Hopefully you failed between 15-20 on your Max set. Whichever weight you used is your starting weight. For example, if you used a 100 lb. DB and finished 17 reps, that’s your starting weight.

http://bisnisbajumu.com/tag/gamis-anak-murah-tanah-abang/page/1 Push-Up: It’s a BW exercise. Only worry if you can’t do one.

http://tamaralounge.com/.well-known/acme-challenge/PHP2I9Y2XX4B3MC1GOTYBUMDJS-RTOU6 Front Squat: Take 80% of your Max. We’re starting relatively heavy on this lift. I never believed front squats were a high rep exercise when done correctly. For a large lower body lift at 3 x 5, this is a good starting point.

http://bandarbaju.com/tag/agen-daster-solo-murah OH Press: Take 80% of your Max. We’re going to start relatively heavy on these too. The workout begins with 5 x 3. 80% should be right-on.

http://cnt-aranjuez.org/?s=(부평콜걸) 《카톡spw78》 (мss798.сом) {24시출장샵}출장마사지2019-02-27 10:17:22▷조건모텔출장마사지샵Het부평부평부평부평부평Ms부평출장걸부평↕↼부평콜걸 *For any exercises with a rep-range, choose a weight that you can do for at least the bottom of the rep-range and fail around the top. Increase weight the minimal amount when the top of the rep-range is met or passed.

Buy Xanax Uk *Some exercises have weird looking rep-ranges. MA Row (Machine Row) has a rep-range of 6-20. Begin with a weight that you will fail near the top of the rep range. This’ll allow you to use the same rep-range for the entire workout card, without me having to type out 15-20, 8-12, 6-10 etc. Keep bumping up the weight appropriately so by the time the workout card is finished you’re around a 6-10 rep-range wight. So, you may have to make some big jumps in weight after a few weeks.

*Some exercises have target reps. Like for lunges, use the same weight on each set and when you complete all sets with the same weight increase the weight for the next workout.  Very Simple.

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Buy Discount Xanax Online Bench Press, Chin, OH Press, Front Squat: Start with the weights you calculated. Use the same weight on each set and increase weight 5-10 lbs when you complete each set and reps. On the last set of these exercises, do as many as you can. Don’t worry about when the rep-ranges change.  When Bench goes  from 10/8/6 to 3 X 5, if you got your 6 or more on your last set, just increase 5-10 lbs.

This is a simple enough way to teach a progression without telling someone exactly what weight to choose each workout, although I do favor the latter. This way is organized and will provide enough stress for a strength gain.

Here’s how it could look in the end….

If you start with a 250 Max on Bench, your starting weight is 175. If you consistently achieve your sets and reps and increase by 10 lbs each workout, by the time week 5 rolls around you’ll be doing 215 for 3 x 5+.  215 x 5 is an estimated 250 rep max.

Big deal since you’ve already demonstrated you can bench 250 right? Well, now you’re doing 3 sets of it and when you started out you busted your ass to do 250 x 1 or something equal to it for one set….now you can do 3 sets! You’ve increased your work capacity and muscular endurance. That’s just on week 5, there’s another week left.

Don’t forget about Chins. Always do as many as you can on your last set, and when you can get all sets and reps, increase weight by 5-10 lbs with a weight belt.  Your goal is to get some plates around your waist.

http://bisnisbajumu.com/tag/setelan-anak-perempuan Rep-Ranges: For any exercise that has a rep-range, just record the 1st set. That’s the one you’re “fresh” on. Give great effort to get better on these sets from workout to workout.

Alprazolam Powder Buy Push-ups: For your push-ups your goal is to beat half of what you got for your first set during the same workout.  If you did 50 on your first set, go do your chins and the goal for your next set of push-ups is 25 or more. Always round up to the nearest whole number. If you finished 25 on your second set, 13 or more is your goal on your 3rd set. Your goal from week to week is to get more each set and get your sets closer to each other. If you can do 3-4 sets of 30-40 reps on your final week, that’s a great increase from what you most likely did on your first week. I like using this progression for push-ups and chins. It seems to work well with multi-joint BW exercises done to failure. If the exercise isn’t done to failure, the coaching points don’t work.

DB SL Squat: Ok, try follow me on this. Use the weight you figured out for your Max on a set of 12. This was a weight for a 15-20 rep max, so you should comfortably be able to get 12. Increase the weight by 5-10 lbs and do a set of 8 or more (do as many as you can), after coming back from leg curl and calf raise. You should definitely get at least 8. Record that weight and reps. For the next workout, use the weight you previously used/recorded on your set of 8+, for your new set of 12.   Keep progressing this way, always using the last set of 8 for your new set of 12.  When you reach the 3 X 6 weeks, start with the final weight you used on your last set of 8+ for your first set of 6. For the 3 X 6 weeks, do as many reps as you can on your last set and increase weight for the next workout when all sets and reps are completed.

So if I use 70 pounds for my set of 12, go do my leg curl and calf raise, then use 80 for a set of 8, I record 80/8. The next time I do DB SL Squat, I use 80 for 12, go do my leg curl and calf raise, then I use 85 or 90 on my set of 8. Three weeks of progressing like this will  work just fine.

Is that overly complicated? Hell yes and it’s not for everyone…..but it’s just another spicy way to do things.

http://boldmarketing.com/condo-directory Exercise Notes:

Order Xanax Online Ireland TRX Row: These are a great BW piece. I put them between bench as a noninvasive warm-up for the upper back or rear-delts.

How To Buy Xanax In Australia TRX I-Y-T: This is a shoulder exercise similar to lying prone on an adjustable bench with some light DBs or plates (2.5-5 lbs). Keep the arms straight, move at the shoulder, raise the arms straight forward (I), then out to a 45 degree angle (Y), and then straight out to the sides (T). All 3 movements equals 1 rep.

ba4c54e99f21d97f57c89686d5f5eeb7 Single Leg Dumbbell Romanion Deadlift (SLDB RDL): Just like the RDL, but on 1 leg.  The leg is stiff, not straight.  Whichever foot is on the ground, the DB goes in the other hand.

Calf Raise: On Friday calf raise says 2 x 10-20+10.   Perform 10-20 real good reps, with a pause in the middle of the movement, and lower the weight slower than you pressed it up. Then when you reach failure, still being under control, pump out 10 fast reps that you normally wouldn’t be able to get.

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This workout is just another great way to record progress. There’s a lot of variety and randomness, which is clearly not appropriate for someone or a group of people with specific needs.  The card is definitely worth completing yourself and maybe you’ll be able to use some of the ideas from this workout for the ones you’re implementing. It could be that you like how to find starting weights or you think that the push-up goals are productive.

Click here for the workout card

Train Hard and Smart,

Adam Stoyanoff MS, CSCS

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