today's training

[IronVixen]

I will post my program soon , under Hardcore training.

anyway for today's session ( speed lower body) I did

1) squat :

8 sets of 3 reps at 40kg. ( 55% of 1 RM)
each rest performed explosively, 45 sec rest in between.

2) speed pull , deadlift

8 sets of 3 reps at 40 kg (55% of 1RM)
each set performed quickly , 45 sec rest in between.

3) good mornings

4 sets of 8 reps at 40 kg ( 75 % of 1RM)
1min 40 sec rest in between
tempo: 201

4) bench

8 sets of 3 reps at 30 kg ( 85% of 1RM - yes my bench is very weak)
1 min 50 sec rest in between.
tempo: 202

[captnJ]

IronVixen said:

I will post my program soon , under Hardcore training.

anyway for today's session ( speed lower body) I did

1) squat :

8 sets of 3 reps at 40kg. ( 55% of 1 RM)
each rest performed explosively, 45 sec rest in between.

2) speed pull , deadlift

8 sets of 3 reps at 40 kg (55% of 1RM)
each set performed quickly , 45 sec rest in between.
I timed my set for this, took me 7 secs to perform 3 reps.

3) good mornings

4 sets of 8 reps at 40 kg ( 75 % of 1RM)
1min 40 sec rest in between
tempo: 201

4) bench

8 sets of 3 reps at 30 kg ( 85% of 1RM - yes my bench is very weak)
1 min 50 sec rest in between.
tempo: 202

How long did you rest for the speed squats and speed deads? try to keep it short about 1min or 45 sec, this teaches your nervous system to fire in a fatigued state and so it will become good in a fresh state. also 1 speed day a month, work up to a 3rm for the day of cos is wun be much since you are already tired but it will give your NS a chance to practice in an extremely fatigiued state... only once amonth or once per 6 weeks. It can cause Over trianign easily:)

Good job, hope your bar speed was good!!

[captnJ]

my fault you did put rest time... i did not see properly... apologies