Alwyn, your workout...

[poopy pants]

I copied it but don't remember the explaination/idea behind it:

I am assuming A1, A2, etc are NOT supersets since the rest times are listed, or am I mistaken?


Upper Body - Monday & Thursday

A1 Incline Dumbbell Press

wo one 5x5 (311) 90sec
wo two 3x15 (311) 30sec
wo three 4x10 (311) 60sec
wo four 5x5 (311) 90sec
wo five 3x15 (311) 30sec
wo six 4x10 (311) 60sec

A2 Seated Cable Row

wo one 5x5 (311) 90sec
wo two 3x15 (311) 30sec
wo three 4x10 (311) 60sec
wo four 5x5 (311) 90sec
wo five 3x15 (311) 30sec
wo six 4x10 (311) 60sec

B1 Wide Grip Pull down

wo one 5x5 (311) 90sec
wo two 3x15 (311) 30sec
wo three 4x10 (311) 60sec
wo four 5x5 (311) 90sec
wo five 3x15 (311) 30sec
wo six 4x10 (311) 60sec

B2 Military Press

wo one 5x5 (311) 90sec
wo two 3x15 (311) 30sec
wo three 4x10 (311) 60sec
wo four 5x5 (311) 90sec
wo five 3x15 (311) 30sec
wo six 4x10 (311) 60sec

C1 Dips

wo one 5x5 (311) 90sec
wo two 3x15 (311) 30sec
wo three 4x10 (311) 60sec
wo four 5x5 (311) 90sec
wo five 3x15 (311) 30sec
wo six 4x10 (311) 60sec

C2 Incline Db Curl

wo one 5x5 (311) 90sec
wo two 3x15 (311) 30sec
wo three 4x10 (311) 60sec
wo four 5x5 (311) 90sec
wo five 3x15 (311) 30sec
wo six 4x10 (311) 60sec

D Swiss Ball Crunch

wo two 3x15 (311) 30sec
wo five 3x15 (311) 30sec


Lower Body - Tuesday & Friday

A Barbell Squat

wo one 4x10 (311) 60sec
wo two 5x5 (311) 90sec
wo three 3x15 (311) 30sec
wo four 4x10 (311) 60sec
wo five 5x5 (311) 90sec
wo six 3x15 (311) 30sec

B Romanian Deadlift - With Shrug

wo one 4x10 (311) 60sec
wo two 5x5 (311) 90sec
wo three 3x15 (311) 30sec
wo four 4x10 (311) 60sec
wo five 5x5 (311) 90sec
wo six 3x15 (311) 30sec

C1 Bulgarian Split Squat

wo one 4x10 (311) 60sec
wo two 5x5 (311) 90sec
wo three 3x15 (311) 30sec
wo four 4x10 (311) 60sec
wo five 5x5 (311) 90sec
wo six 3x15 (311) 30sec

C2 Step Up

wo one 4x10 (311) 60sec
wo two 5x5 (311) 90sec
wo three 3x15 (311) 30sec
wo four 4x10 (311) 60sec
wo five 5x5 (311) 90sec
wo six 3x15 (311) 30sec

D Reverse Crunch

wo three 3x15 (311) 30sec
wo six 3x15 (311) 30sec

[chris_f]

Tony, perhaps (and by all means, Alwyn, if i'm wrong please correct me) Alwyn supersets, but rests between each excercise in the superset. You can do that, and especially when doing a 5x5 rep scheme it's advisable.

For ex., on the upperbody day, A1 and A2. It looks to me like he does a set of Incline dumbell presses, rests 90 seconds, does a set of seated cable rows, rests 90 seconds, does a set of incline dumbell presses, rests... etc.

Of course, I could just be an idiot

[Alwyn]

Originally posted by sharkbait31:
Tony, perhaps (and by all means, Alwyn, if i'm wrong please correct me) Alwyn supersets, but rests between each excercise in the superset. You can do that, and especially when doing a 5x5 rep scheme it's advisable.

For ex., on the upperbody day, A1 and A2. It looks to me like he does a set of Incline dumbell presses, rests 90 seconds, does a set of seated cable rows, rests 90 seconds, does a set of incline dumbell presses, rests... etc.

No that's it exactly. a TRUE superset would be

A1: Incline DBpress no rest,
A2: seated Row no rest

And just go back and forth. These are alternate sets, with a prescribed rest between each exercise.

AC

[poopy pants]

So then lets say during day one, workout one, I would do this, in this order, correct?

Upper Body - Monday & Thursday

A1 Incline Dumbbell Press

wo one 5x5 (311) 90sec

A2 Seated Cable Row

wo one 5x5 (311) 90sec

B1 Wide Grip Pull down

wo one 5x5 (311) 90sec

B2 Military Press

wo one 5x5 (311) 90sec

C1 Dips

wo one 5x5 (311) 90sec

C2 Incline Db Curl

wo one 5x5 (311) 90sec

[brian]

In the 3-1-1, is the 3 the time under eccentric or concentric load?

[poopy pants]

Originally posted by brian:
In the 3-1-1, is the 3 the time under eccentric or concentric load?

3 = eccentric
1 = pause
1 = concentric

[kuri]

No more pendulum training TS?

[poopy pants]

Originally posted by kuri:
No more pendulum training TS?

Time for a change, I did Pendulum for fifteen weeks.