i've been doing something like this with my chest days lmk if this is any good burns this is what i did yesterday

warm up
bar (26 lbs)
10x76lb
10x126

working sets (tryed going for 4x5 but couldn't do it short 1 rep so said let me just use more weight, i was aiming to use 176 for all the sets but probably should have used 171 to get 4x5)
4x176
4x171
3x176(this is where i said fuck it leme use more weight stress my CNS break the plateau i've been having with benching so moved it back up to 176)
1x186
1x186 (failure for sure probably couldn't do another set with this weight)
1x176 (sort of a drop set took short rest)
2x176 (average rest time 2-3mins)
1x176
1x176

then 2 sets of incline flys 10x28lbs

anything i should do different just kinda messed around when i did this i know you where talking about 1RM a while ago, and i've read about how when you hit a plateau you need to just use more weight so your body can overcome the plateau.

my goal right now since i'm trying to lose some BF been running maybe 1-3 times a week for like 20 mins. but main goal is to gain strength i'm eating enough in conjunction with the cardio so i don't think i'll lose strength. but pretty much i want to gain way more strength on all my lifts squat and deads i'm a bit scarred to do 1RM with maybe 3 reps is the lowest i would try. but whats your opinion, my press has not made much progress either as of recent.

This post was edited by BarnabyJones on Sep 2 2011 07:32pm

so basically do heavy negatives to build bone density and joint strength?

This was my understanding atleast..
I was going to ask the same question.

what kind of distance are you covering while doing the farmer walk?

You can lose nearly all gained bone density in 2 weeks when immobile.

Bone density main builder is lifting through movement (also note that jumps and landing help a lot). Swimmers have less, basketballers have more and so on.

This post was edited by wildjesus on Sep 2 2011 07:41pm

50 feet with 300lbs per hand. But when doing the training for heavier weight, a couple feet at a time with 380/hand. I don't use straps tho.

I can do 40 feet with 900lbs yoke.



I hope you understand the reason why jumps build it (alot less than what I posted in OP).

The momentum built creates, for an extremely short period of time, a high force (by alot). Hence the shock. That's what the workout recreates, to a much more intense degree. An overload.

This post was edited by CMBurns on Sep 2 2011 07:45pm

i doubt that.

damn thats nice.
i might try the farmer walk, i work a lot with some ''brouette'' ( english word plz) so i guess its something im kind of used to. would be fun to do.

any feed back burns? would be appreciated lol.



i'll take another look, should i gradually increase the weight is that what you mean? so like the first few sets should feel somewhat easy like you can do 2-3 more reps but ass you move up the weight it gets progressively harder and closer to 1RM?

This post was edited by BarnabyJones on Sep 2 2011 07:50pm

Read my "singles" thread. It's in the unified sticky.

One big mistake you did is to use the same weight all the time.