Getbig.com: American Bodybuilding, Fitness and Figure

Getbig Bodybuilding Boards => Training Q&A => Topic started by: Lugar on March 16, 2007, 07:30:19 AM

Title: Aux Day!
Post by: Lugar on March 16, 2007, 07:30:19 AM

Do you ever have a day during your training to shock he muscles and maybe just use the big lifts for say 50-75% of 1 rep max for 5 sets of 6?

Hang clean
row
push press
bench
etc......just curious.

Title: Re: Aux Day!
Post by: smaul on March 16, 2007, 08:16:51 AM

Quote from: Lugar on March 16, 2007, 07:30:19 AM

Do you ever have a day during your training to shock he muscles and maybe just use the big lifts for say 50-75% of 1 rep max for 5 sets of 6?

Hang clean
row
push press
bench
etc......just curious.

if you're doing 50-75% of your 1 rep max for 6 reps then you are wasting your time, they are POWER movement.  If you're going to do 6 reps on any set then you should be pushing hard!

Title: Re: Aux Day!
Post by: Lugar on March 16, 2007, 08:21:05 AM

so what would you do, increase reps or increase to 75%

Title: Re: Aux Day!
Post by: smaul on March 16, 2007, 08:29:03 AM

Depends on what your goals are.  Personally if I am doing 6 reps I go as heavy as possible so I am virtually dying on the last rep.  If my goal is 12 reps, I use a weight that'll do the same to me on the 12th rep.  At the moment my back is still a bit off so I am doing no less than 10 reps, this is easier on the joints.  When I am recovered, I will be going as low as 5 reps

Title: Re: Aux Day!
Post by: Lugar on March 16, 2007, 08:32:44 AM

DEADS      225x6x5
SPEED BENCH      135X8X3
HANG CLEAN      95X6X5
BN PUSH PRESS      85X6X5
STR8 ROWS      135X8X3


SOMETHING LIKE THIS

MAXES BENCH - 200
DEAD - 300
HANG CLEAN 115
STR8 ROWS - 175

Title: Re: Aux Day!
Post by: Lugar on March 17, 2007, 07:47:07 AM

Friday March 16th 2007

*note was suppose to be delt day as I train delts 2x a week typically, but felt like they were fried and wanted to incorpate a good mass shock*

DEADLIFTS
225X6X5  - *NICE SMOOTH FROM FLOOR SLOW PACE, FEEL ENTIRE MOVEMENT, FIRST TIME NOT USING ANY STRAPS, AMAZING HOW MUCH THEY HELP NOT JUST THE GRIP BUT ACTUAL LIFT*

BENCH
135X8X3 *NICE SMOOTHER 5 SECONDS DOWN, EXPLODE UP*  145X8X2

SEATED BNP
95X6X5 - SMOOTH AGAIN, 5 SECONDS DOWN EXPLODE UP

HANG CLEANS *had to use straps, really felt the pain in my left foreawrm and bis.......weight felt light, but pain was rough to get through**
95x6x5

STRAIGH BAR ROWS
135X8X3 - *SMOOTH, ALMOST PENDLY ROW, LITTLE HIGHER THAN 90 DEGREES, NICE SMOOTH CONTRACTION*

ABS WORK
STRETCHING

** GREAT SESSION.....I'd love to somehow incorporate a routine based around these lifts** today is arms tomorrow is legs.......