Hopefully i dont get ridiculed but if I do, dont matter but this does not look like a hard w/o but it is. each set is taken to COMPLETE FAILURE, meaning even when you feel like you're going to pass out or your legs are ready to collapse but you can still push one or a few, you're not at failure. Surprised how many people don't really know what failure is. Try it. I'd like to hear comments about what people think about it. give credit to mike buckinson if it works.
All reps are done with a 3 second negative, 2 second postive, 1 second positive. The hardest thing about the w/o is only 1 min rest between any sets. Still having a hard time reaching that haha.
2 sets of 12 reps bench press
20 reps heavy weight squats
1 set of 20 reps pullovers
2 sets of bent-over rows.
The hardest things for me are maintaining intensity during squats and giving my best effort to do the bent-over rows when my legs can't handle it from squatting hard.
Lemme know what you think.