Tweet
Re: 200 reps
i do a typical periodization with intensity as opposed to rep ranges. we add in bands chains drop sets super sets and all kinds of other crazy stuff along the way. intensity and volume tends to raise and lower over a 12 week program and we get silly with strength and power here and there but tend to lean more toward hypertrophy training only. rep ranges are crazy with singles all the way up to sets of 20-30 and even 50. now with our singles it isnt a traditional single like you guys would do. we would hit a weight that is a tough 4-5 reps and then do singles with a 10 sec rest between each one for sets of 10 or 20. so say for deads you would work up to 375 or 405 to 500 depending on how you are feeling. then you would do a single count to 10 or have your partner running a stop watch then another and so on until you hit the goal number of reps. we will work all the way down to the 3 to 5 rep ranges on occasion as well so i guess you could say we do hit the strength curve a bit.
coming out of my diet i ended it at 238 at just around 4% give or take under or over a tad. now keep in mind i am reverse dieting back out now and i actually dropped 8lbs when i took a week to eat whatever i wanted to (that has never happened before). monday am on a completely empty stomach i was 242 and i am eating at maint right now maybe a touch over with my cheats added in. i just dropped a meal also for a week or two just to give my body a little bit more rest. so around the first as long as i feel good i will go back into lean growing again and jump into new programing. so i should be at 250 easy in a week or 2 at most.
for cardio i only do intervals or prowler work. the prowler will be making a visit back in when the new programing kicks off. right now i am doing 3-5 sessions of intervals for 10 mins pre workout. that's for water control and cardio endurance for the time being
Originally posted by trekrider215
View Post
coming out of my diet i ended it at 238 at just around 4% give or take under or over a tad. now keep in mind i am reverse dieting back out now and i actually dropped 8lbs when i took a week to eat whatever i wanted to (that has never happened before). monday am on a completely empty stomach i was 242 and i am eating at maint right now maybe a touch over with my cheats added in. i just dropped a meal also for a week or two just to give my body a little bit more rest. so around the first as long as i feel good i will go back into lean growing again and jump into new programing. so i should be at 250 easy in a week or 2 at most.
for cardio i only do intervals or prowler work. the prowler will be making a visit back in when the new programing kicks off. right now i am doing 3-5 sessions of intervals for 10 mins pre workout. that's for water control and cardio endurance for the time being
Comment