sRPE @6
BW - 203
C2 Rower - HIIT; 20 sec./100 sec.; 16 minutes (8 rounds)
Showing posts with label fatigue singles. Show all posts
Showing posts with label fatigue singles. Show all posts
Saturday, May 14, 2022
Monday, August 29, 2016
Hybrid Training. Week 8. Intervals and Heavy Lower
Saturday:
Intervals - 4, 1/2 mile intervals @ ~5:00
Sunday:
BW - 225
Squat -
up to 325X2, 3
then 257.5X5, 5
Deadlift -
265X3, 3
315X1
325X1
335X1
Hanging Legs - X8, 8, 8
Jumped up to 1/2 mile intervals at target pace. I probably could have gone for at least one more, but since I don't need to really do more than 6, there was no point in killing myself while I've still got a few weeks until the race.
On my first squat set of 325, I got over my toes on the 3rd rep and missed it. Had no concerns about getting it on the 2nd set. Felt pretty solid all around. I probably could have gone for a 3rd set, but I still needed to hit back-off sets and deadlift.
For deadlift, I'd only programmed in to go up to the squat back-off weight, 257.5, but I just went to 265. After a couple of sets, I still felt pretty good, so I did a few fatigue singles a la Paul Carter to see how things were feeling ahead of heavy deadlifts next week. The top single felt pretty slow. Maybe not so bad for a fatigued state. Next week, I'm looking to pull a few singles at 342.5 fresh. That should be do-able.
Intervals - 4, 1/2 mile intervals @ ~5:00
Sunday:
BW - 225
Squat -
up to 325X2, 3
then 257.5X5, 5
Deadlift -
265X3, 3
315X1
325X1
335X1
Hanging Legs - X8, 8, 8
Jumped up to 1/2 mile intervals at target pace. I probably could have gone for at least one more, but since I don't need to really do more than 6, there was no point in killing myself while I've still got a few weeks until the race.
On my first squat set of 325, I got over my toes on the 3rd rep and missed it. Had no concerns about getting it on the 2nd set. Felt pretty solid all around. I probably could have gone for a 3rd set, but I still needed to hit back-off sets and deadlift.
For deadlift, I'd only programmed in to go up to the squat back-off weight, 257.5, but I just went to 265. After a couple of sets, I still felt pretty good, so I did a few fatigue singles a la Paul Carter to see how things were feeling ahead of heavy deadlifts next week. The top single felt pretty slow. Maybe not so bad for a fatigued state. Next week, I'm looking to pull a few singles at 342.5 fresh. That should be do-able.
Thursday, May 28, 2015
LRB Back & DL. Week 3. Deadlift
BW - 208
Deadlift -
135X5
185X5
225X3
275X2
295X3, 3, 3
315X1
335X1, 1
T-Bars - 90X18
Lever Shrugs (with 3 sec. hold) -
380X3
470X3
560X3
605X3
380X21
Hypers - BW+10X15, 15, 15 (plate held behind head)
RG Curls - 50ishX17, 15, 10
Decided to try the Fatigue Singles option on the Deadlifts today when the 295X3 were moving so well. I thought 335 moved pretty well for being fatigued.
On hypers, I'd been doing BW+X20 but then my low back would feel to fatigued to use added weight on the next set. On this day, I tried stopping the first set at 15, and found I felt able to use added weight on the 2nd set, and then felt good enough to do a 3rd set also with weight. Neat.
Deadlift -
135X5
185X5
225X3
275X2
295X3, 3, 3
315X1
335X1, 1
T-Bars - 90X18
Lever Shrugs (with 3 sec. hold) -
380X3
470X3
560X3
605X3
380X21
Hypers - BW+10X15, 15, 15 (plate held behind head)
RG Curls - 50ishX17, 15, 10
Decided to try the Fatigue Singles option on the Deadlifts today when the 295X3 were moving so well. I thought 335 moved pretty well for being fatigued.
On hypers, I'd been doing BW+X20 but then my low back would feel to fatigued to use added weight on the next set. On this day, I tried stopping the first set at 15, and found I felt able to use added weight on the 2nd set, and then felt good enough to do a 3rd set also with weight. Neat.
Tuesday, August 19, 2014
Deadlift and Chins
BW - 200
Deadlift -
135X5, 5
185X4
225X3
275X2
315X1
365X1
285X3, 3, 3, 3, 3, 3
315X1
335X1
345X0
Chins - BWX12, 8, 6, 4 (30 total)
Needed to get in and get out, so I pared Full Body down to Deads and Chins.
Added an extra set of 285X3 and then took a shot at Paul Carter's Fatigue Singles again. Big difference after the volume work. To be clear, he does not recommend what I did here, which is the over-warm-up, then volume sets, then singles again. I just wanted to see what it was like.
Got to 30 reps on Chins in only 4 sets. That may be a personal best. Definitely the best I've done in the last few months.
Deadlift -
135X5, 5
185X4
225X3
275X2
315X1
365X1
285X3, 3, 3, 3, 3, 3
315X1
335X1
345X0
Chins - BWX12, 8, 6, 4 (30 total)
Needed to get in and get out, so I pared Full Body down to Deads and Chins.
Added an extra set of 285X3 and then took a shot at Paul Carter's Fatigue Singles again. Big difference after the volume work. To be clear, he does not recommend what I did here, which is the over-warm-up, then volume sets, then singles again. I just wanted to see what it was like.
Got to 30 reps on Chins in only 4 sets. That may be a personal best. Definitely the best I've done in the last few months.
Tuesday, April 15, 2014
Higher Reps. Week 7. Squat
BW - 206
Squat -
95X5 (paused)
135X5 (paused)
135X5
185X4
225X3
275X2
Pause Squats - 245X5, 5
High Bars - 185X10, 5, 5, 5, 5, 5
Squat -
225X1
245X1
265X1
275X1
Single-leg extensions -
Pyramid-upX12, 12, 12, 12, 12
Back-offX20
Had business elsewhere in town last night, so I went to an "away" gym that I've use before in the area I was heading to. So crowded. So many people doing weird stuff.
Anyway, I thought the best way to stay sane amidst the chaos would be to just squat as much as possible. I may or may not have been slightly inconveniencing several people who seemed used to having that space free for other stuff. At one point, a guy doing really unstable lunges was reaching out and using the end of my barbell to keep himself steady. I waited until his set was over, and politely pointed out that I was using it. So weird.
Anyway, squats all went well. 245X5 is a PR on pause squats; my 5th in a row. With High Bars, I was just looking for volume.
Normally, I would have done single-leg work on the leg press at this point, but both the "regular" leg press and the horizontal leg press machine at this gym were occupied. Paul Carter has this "fatigue singles" concept that he uses sometimes where you work back up with singles after all your main work-sets to test speed. What I did here is very much NOT by his book about how it's supposed to go. It was kind of fun nonetheless. I worked over the winter to make 275 my heaviest "I can and will squat this any day" weight, and it was nice to test that in a fatigued state and find it very much there for me.
All the leg presses still had a queue, so I just did single-leg extensions instead. I actually kind of liked this, and may do these WITH single-leg presses next week and see what that's like.
Squat -
95X5 (paused)
135X5 (paused)
135X5
185X4
225X3
275X2
Pause Squats - 245X5, 5
High Bars - 185X10, 5, 5, 5, 5, 5
Squat -
225X1
245X1
265X1
275X1
Single-leg extensions -
Pyramid-upX12, 12, 12, 12, 12
Back-offX20
Had business elsewhere in town last night, so I went to an "away" gym that I've use before in the area I was heading to. So crowded. So many people doing weird stuff.
Anyway, I thought the best way to stay sane amidst the chaos would be to just squat as much as possible. I may or may not have been slightly inconveniencing several people who seemed used to having that space free for other stuff. At one point, a guy doing really unstable lunges was reaching out and using the end of my barbell to keep himself steady. I waited until his set was over, and politely pointed out that I was using it. So weird.
Anyway, squats all went well. 245X5 is a PR on pause squats; my 5th in a row. With High Bars, I was just looking for volume.
Normally, I would have done single-leg work on the leg press at this point, but both the "regular" leg press and the horizontal leg press machine at this gym were occupied. Paul Carter has this "fatigue singles" concept that he uses sometimes where you work back up with singles after all your main work-sets to test speed. What I did here is very much NOT by his book about how it's supposed to go. It was kind of fun nonetheless. I worked over the winter to make 275 my heaviest "I can and will squat this any day" weight, and it was nice to test that in a fatigued state and find it very much there for me.
All the leg presses still had a queue, so I just did single-leg extensions instead. I actually kind of liked this, and may do these WITH single-leg presses next week and see what that's like.
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