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Training Principles | Gymaholic Fact #4
Working out can get repetitive. Using training principles can help switch things up and can help you get better results.
More info on: https://www.gymaholic.co/articles/workout-intensification-techniques
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5/3/1 rest-pause challenge try-out
Deadlift - 235lbs x 5, 275lbs x 5, 305lbs x 5
Deadlift(down set) - 235lbs x 9
OHP - 100lbs x 5, 115lbs x 5, 130lbs x 5
OHP(rest pause) - 100lbs x 9, 10lbs0 x 4, 100lbs x 3
Kroc rows - 70lbs x 22
EZ bar curls(rest pause) - 50lbs x 10, 50lbs x 8, 50lbs x 7
Full contact twists - bar x 10, 10lbs x 10
So i decided to try out the first session of the rest pause challenge from wendler's tnation article and i'm still a little on the fence about it right now.Â
Pros:
twice a week(works for my future schedule w/ baby arriving)
I'm a fan of rest pause sets for certain lifts
Cons:
not crazy about high rep deadlifts(same for squats in the next session) as they tend to cause my back to flare up
i tried to stick with wendler's lift recommendations but I've never been a big curls guy
took pretty much an hour and a half to finish w/ warmup
I'm not sure how well this long routine would go during 5/3/1 week
so I've talked with the wife and we've worked out a plan so i can still get my lifts in 3x/week until baby pops out and I'll still be around the house enough to help her out(life is getting pretty rough for her with the growing midsection, swollen feet, and fatigue). maybe then this challenge may be a better fit for my schedule with some modifications.
Really surprised I hadn't come across this before. Seems like a pretty cool 5/3/1 template for people who can't get to the weight room as often as they'd like but still get good work in. I've always been a fan of utilizing rest pause during certain lifts so I'm thinking about giving it a try myself...
Rest Pause Technique
So a lot of us don’t really push ourselves to the limit and a technique I like to implement from time to time is rest pause.
You have a rep number to meet on a certain exercise but I try to choose a weight where I can only achieve 80% of that range. The last 20% I will perform a rep, rest up to 20 seconds go again until you reach goal! E.g. Have 10 reps to do, choose a weight where I can only do 7-8 reps at max, then the last 3 I rest between 10-20 seconds until I get the job done.
Try it! You do push yourselves to the limit.
