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ok since i failed miserably at the iron horse challenge i got one for you guys that is my favorite. it also doesnt matter your strength level either. you work to your limit and then you go from there. you can do this on the big 3 or probably any movement you want to. we normally only do it with squats and deads though.
so here is the setup:
you will do 1-3 warmup sets of 10 to get into the groove and grease the skids. then you are going to do sets of 8 explosively until you cant get 8 with good form. now dont do massive jumps on these because we want to get some volume in and build up to a good working weight. ok once you hit you heavy 8 take about a 3-5 min break you are going to need it. below is an example of what i did here not to long ago:
bar x10
135x10
185x10
225x8
255x8
275x8
315x8
365x8
405x8
now the challenge starts
405x5
365x10
315x15
275x20
225x25
135x failure
give that bad boy a try. it is a humbling experience for sure haha. the rest between drops is just long enough for you or your partners to change out the weights and this is typically done at the end of you workout because you probably wont be able to do much afterwards
so here is the setup:
you will do 1-3 warmup sets of 10 to get into the groove and grease the skids. then you are going to do sets of 8 explosively until you cant get 8 with good form. now dont do massive jumps on these because we want to get some volume in and build up to a good working weight. ok once you hit you heavy 8 take about a 3-5 min break you are going to need it. below is an example of what i did here not to long ago:
bar x10
135x10
185x10
225x8
255x8
275x8
315x8
365x8
405x8
now the challenge starts
405x5
365x10
315x15
275x20
225x25
135x failure
give that bad boy a try. it is a humbling experience for sure haha. the rest between drops is just long enough for you or your partners to change out the weights and this is typically done at the end of you workout because you probably wont be able to do much afterwards
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