Old-School Iron

YAY!

The first ever workout in our “basement gym”… And the first 60 sec set thing with a bar in a few years. I had blissfully forgot how much it hurts to train like this. It’s agony, plain and simple. Much worse than the rubber bands.
Oh, not to mention the humbling aspect of being able to lift only 40% of your regular repping weights… :/
All that aside, it’s nice to get high on endorphins within a minute of the set.

Anyway, here’s the workout plus clip (Warning: the clip is about 8MB… Still, if you want to see what this system really looks like, bear with the loading time):

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Incline Bench Press 3 sets: 7 (75) / 6 (60) / 6 (~60) with 39,5 kgs / 86,9 lbs
Flat Bench Press 3 sets: 6 (~60) / 6 (62) / 6 (64) with 39,5 kgs / 86,9 lbs

Barbell Shrugs 3 sets: 7 (76) / 6 (60) / 6 (60) with 39,5 kgs / 86,9 lbs
Plus regular neck routine (not on the clip because of ridiculous looks), in regular speed.
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The clip should tell you a whole lot on how and what happens. There’s the first set of each exercise.

Some guidelines for those that may want to try this training style: the first two reps should feel really light. By the 4th you wish you had less weight on the bar, and by the 6th rep you can actually feel each muscle fiber contracting as they work for dear life. It’s VERY tempting to speed up the reps, but don’t. This is where either a stopwatch, a training buddy or determination is needed.

This entry was posted on Friday, February 10th, 2006 at 5:40 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.