Quote:
Originally Posted by MortalWombat
I used them in November to get from 135x5 to 145x5 on OHP in 4 weeks. When I started, I could barely get the last rep of 135 up. Did 1,2,3,1,2, then next workout 1,2,3,1,2,3, then next workout 1,2,3,1,2,3,1,2,3, then added five lbs when I could finish all 9 sets and start over with 1,2,3,1,2. Another thing I did, which I don't know helped or not, was after the last set, I would do a drop set (of about 85% of the work weight) for as many reps as possible.
That's a good way to do them. I'm going to continue with the ladders for awhile. I'll add 5 lbs when I can complete all 3 ladders.
Today:
Front squat: 115x5; 135x3; Ladders with 170: 1,2,3; 1,2,3; 1,2,3
CG BP: 115x5; 135x3; Ladders with 170: 1,2,3; 1,2,3; 1,2,3
Pendlay row: 115x5; 135x3; Ladders with 165: 1,2,3; 1,2,3; 1,2,3
Ab stuff
Weight: 211. Started my 'diet' today. I'm cutting out bread, potatoes and pasta. Smaller portions, no deserts. After 2 weeks I'll give myself one cheat day a week. I'll reevaluate after February. I don't want to get too skinny
. I'd like to stay around 195.