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Wednesday
Warmup - Erg for 5 minutes 1000 metres (first 500 in 2:10)
Squat
10 @ 60 kg - warmup set
3 X 8 @ 80 kg
Pistol Squats 3 X 10 each leg
Leg Press
10 @ 200 kg - warmup
5 @ 400 kg
5 @ 500 kg
5 @ 600 Kg
3 @ 620 kg (All weights not including 40 kg sled)
I was all ready to cool down when i was given a new ab exercise by my strength coach, not sure how to describe it but i done 3 sets of 10.
cooldown and stretch
For strength gains reps and sets should be
Beginner
70-80% 1 RM
8-12 reps
2-3 sets
slow/medium speed
rest 1-3 minutes between sets
Advanced
85-95% 1 RM
2-6 reps
1-6 sets
slow/medium speed
rest 3-5 minutes between sets
For Mass Gain
60-80% 1RM
6-20 reps
1-5 sets
Very slow to medium speed
1-2 minutes rest between sets
big compound movements are best with between 2 - 4 exercises per bodypart.
More advanced methods include drop sets, heavy negatives, super sets etc. can also be included.
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