Along with the new tempo, super slow reps, and cluster sets, we have also added reps to failure.
Now remember, we are talking about accessory and supplemental exercises. The "Big Four" are still being trained the Conjugated way. But, "Reps to failure" aren't exactly completely exhausted. I still think if you train a muscle to failure you train the muscle to fail, but, you can come close, and by doing so, we reduce the amount of sets involved.
Normally we would do 3-5 sets of an exercise, but keeping a mental edge is a challenge because the intensity is very high, we reduce the sets to one or two, depending on how much effort was put into the first one.
Once the range of motion cannot be achieved I might throw one or two forced reps, but no more. I don't want anyone bailing on the mental intensity that we develop as well.
To determine the correct weight (and there is some guesswork here)I am using 8-15. If I can't get eight reps with good technique the second set will be lighter. If I get 15 or more in the first set, then we go up in weight by a little bit in the second.
But if you are busting ass and hit that "oh my God, I think I might pass the fuck out", then PERFECT! Stay there.
Today's Training:
Cycle
4-way Neck: 1x15
Side Ab Flexion using the 45-degree back extension: 3x12 on each side
BOSU Sit-up: 100 reps. (that means ALL 100 in ONE set)
Barbell Row: 2x Failure
Wide Lat Pulldown: 2x Failure
Straight Arm Pulldown: 2x Failure
Standing Single Arm Cable Row: 2x Failure on each arm
Skull Crushers: 2x Failure
DB Hammer Curl: 2x Failure
Cable Tricep Pushdown: 2x Failure
Cable Curl: 2x Failure
Concept II Row: 20 minutes
Run: Yes, first time doing any kind of distance in a very long time due in part to my foot issues and subsequent surgery. I felt pretty good but boy oh boy was I slow. Felt like a fat man running up hill in sand. I kept saying to myself, "hey hey hey, I'm Fat Albert and I'm here to play". (haha)
Cycle