S.LINKES Modified Defranco Skinny Bastard

[Lifting N Tx]

How did the weight that you usually used for the singles compare in terms of RM weight range. That is, were you using weights around your 5RM, 3RM or what? Also, about how many total reps for the singles versus what has worked for you in re ME work?

Where I'm going with this is that I think that what really matters is total reps and load used, more than how you get there. I think 9 singles at a given weight out to be pretty close in effect to, say, doing 3x3 with the same weight. The muscle biology guys might say that it can matter in terms of metabolic stimulus if you're spreading out the work too far, but I'm thinking that you were only resting about 1 minute between the singles IIRC.

Anyway, solid workout as usual.

 

[S.LINKES]

How did the weight that you usually used for the singles compare in terms of RM weight range. That is, were you using weights around your 5RM, 3RM or what? Also, about how many total reps for the singles versus what has worked for you in re ME work?

Where I'm going with this is that I think that what really matters is total reps and load used, more than how you get there. I think 9 singles at a given weight out to be pretty close in effect to, say, doing 3x3 with the same weight. The muscle biology guys might say that it can matter in terms of metabolic stimulus if you're spreading out the work too far, but I'm thinking that you were only resting about 1 minute between the singles IIRC.

Anyway, solid workout as usual.

Thanks LNT.
I was doing approximately 78% of my 1 rep max. I see what you are saying. I am learning that if I don't train at 90-100% all the time with the deadlift it will not go up. I used to do 335x3x5 and it seems like my body/strength played down to that weight and did not increase if that makes any sense.

 

[S.LINKES]

Mesocycle 19 ME work Upper

Teh workout went as follows:

Regular Flat Bench
240x3
260x3
250x3

Rack Chins
bw+25lbsx10
bw+25lbsx10
bw+25lbsx10
bw+25lbsx10

JM Presses
175x5
175x5
175x5
175x5

Pendlay Rows
210x3
210x3
210x3

Skull Crushers
80x12
80x12

Side Laterals
35x10
35x10

Comments
Workout was a weird one. I am sore from the that wonderful lift- the deadlift. I cannot explain some training sessions sometimes. Last week 255 on the bench went up with a struggle and today 260 went up with no problem. Last week I felt great and this week was sore and tired and the weight went up better. Don't get it, but I will take it. I cut down the volume on the rows so I could keep good form on all the reps. Everything else as per normal.

 

[S.LINKES]

Mesocycle 19 RE Lower

ATG Squats
255x8
255x8
255x8
255x8

Arched Back Good Mornings
185x8
185x8
185x8
185x8

Plate Pulls/Drags
70x10
70x10
70x10
70x10

Abdominal Training
Seated Legs Up Plate Twists+25lbsx10
Seated Legs Up Plate Twists+25lbsx10
Seated Legs Up Plate Twists+25lbsx10
Weighted Situps+25lbsx10
Weighted Situps+25lbsx10
Weighted Situps+25lbsx10
Weighted Situps+25lbsx10
Side Bends+25lbsx15

Side Laterals
35x10
35x10

 

[S.LINKES]

Mesocycle 19 RE work upper

Regular Flat Bench
225x8
225x8
225x7

Rack Chins
bw+35lbsx10
bw+35lbsx10
bw+35lbsx10
bw+35lbsx10

Close Grip Bench Press
205x7
205x7
205x7

Yates Rows
195x8
195x8
195x8
195x8

1 Arm Barbell Curls
7 each arm
7 each arm
3 each arm

 

[S.LINKES]

Mesocycle 20 ME Upper- Deload

Deload theme: High Intensity/Low Volume

Regular Flat Bench
265x3

Rack Chins
bw+35lbsx10
bw+35lbsx10

JM Presses
185x5
185x5

Pendlay Rows
215x3
215x3