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joshman · 02-22-2005, 10:54 PM

Feb 22

Warm-up: Javorak complex

All supersets have following params:
Sets: 6
Reps: 3
Load: 5RM (reps max)
Rest: 60 seconds between antagonist supersets
Tempo: 201

Superset A
Front Squats: 155
Chin-ups: BW

Superset B
Decline Bench: 215
Romanian Dumbbell Deadlift: 85/db

Superset C
Dumbbell Side Bends: 45/db
Single-legged Standing Calf Raises: BW + 20 lb

I liked this workout! I'm so weak at front squats that my 2 RM is my 20 RM. My body is just not used to them at all.

02-22-2005, 10:54 PM	#15 (permalink)
joshman Senior Member Join Date: Oct 2003 Location: Austin, TX Posts: 164 My Profile	Feb 22 Warm-up: Javorak complex All supersets have following params: Sets: 6 Reps: 3 Load: 5RM (reps max) Rest: 60 seconds between antagonist supersets Tempo: 201 Superset A Front Squats: 155 Chin-ups: BW Superset B Decline Bench: 215 Romanian Dumbbell Deadlift: 85/db Superset C Dumbbell Side Bends: 45/db Single-legged Standing Calf Raises: BW + 20 lb I liked this workout! I'm so weak at front squats that my 2 RM is my 20 RM. My body is just not used to them at all.