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The ultimate session
- Thread starter JKurz1
- Start date
psychedout
New member
Drop sets on squats makes for the ultimate session.
Heres an exerpt from one of my bicep sessions:
I start with 5 10's on each side of the EZ Curl bar (120lbs) and drop a plate off the bar after each set to failure, for a total of 5 sets with no rest inbetween. Heres what I did:
On the first drop set cycle:
120X15
100X15
80x12
60x15
40 done with some negative resistance, since it felt way too light.
On the second drop set cycle:
120X15
100X15
80X15
60X15
40X15 + a few negative reps, with spotter pulling the bar down as I fight it. For a total of over 75 reps. This is definately a PR. I would like to start with 7 or more 10's on each side of the bar, but the bar cant hold that many.
Then I did one final drop set:
120x16
100x9-10
80 til failure (unsure)
60 til failure (unsure)
40 for a few reps with negative resistance (was weaker by this point)
Overall a real good bicep workout. Those 3 drop sets total 15 sets, plus atleast another 6 sets of biceps.
Have fun
I start with 5 10's on each side of the EZ Curl bar (120lbs) and drop a plate off the bar after each set to failure, for a total of 5 sets with no rest inbetween. Heres what I did:
On the first drop set cycle:
120X15
100X15
80x12
60x15
40 done with some negative resistance, since it felt way too light.
On the second drop set cycle:
120X15
100X15
80X15
60X15
40X15 + a few negative reps, with spotter pulling the bar down as I fight it. For a total of over 75 reps. This is definately a PR. I would like to start with 7 or more 10's on each side of the bar, but the bar cant hold that many.
Then I did one final drop set:
120x16
100x9-10
80 til failure (unsure)
60 til failure (unsure)
40 for a few reps with negative resistance (was weaker by this point)
Overall a real good bicep workout. Those 3 drop sets total 15 sets, plus atleast another 6 sets of biceps.
Have fun
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