I’m 37 years old. Been lifting as a hobby since 17.
Just distilling some stuff for my interweb records. Comment if you want. Will post a training log of this recipe.
100 Rep Reverse Pyramid Recipe
-
Choose one: Quad-Dominant, Hip-Dominant, Horizontal Push, Vertical Push.
-
Enter training area fasted with a hatred/acceptance for your weakness.
A. Drink [coconut]water after each step.
B. Remain silent, keep calm & watch the bar only.
C. Non-social time! Total focus!
D. Rest little at the beginning and more as you fatigue. -
Dynamic Warmup!
A. Smooth K/D Bell One-arm Clean and Press Ladder 2-3-5 reps each arm. Full body tension!
B. Slow & Heavy Farmer Walk to a far water station and return. Never let go!
C. Squeeze Hands/Abs throughout every move. Irradiation! “Muscle Cheering” Pavel -
Main Work. Competition attitude! Perfect Reps! [start:timer]
A. 100% (Training Max ~2RM) x 1
B. 95% x 2
C. 90% x 3
D. 85% x 4 -
Rack Work. (PUSH: Bottom-up Kubik Squats. Pins From Chest/Chin (Hoz/Vert). PULLS: 1" Below Knee/Deficit or Kettlebell Swings.)
[Or more Main lifts and its respective antagonist]
A. 80% x 2 sets x 5
B. Antagonist SuperSet 2 x 5
C. 75% x 3 x 6
D. SS 3 x 6
E. KB Swings? 62-100lb x 2 x 15 -
Blood Work. (Machines &/or Dumbbells) [Or more Main lifts]
A. 70% x 10
B. 65% x 10
C. 60% x 10
D. 55% x 12 -
Return to Main lift.
A. 50% x 20 [end:timer] -
Remove warm clothing. Shake off ions. Dry pool of sweat. Clean equipment.
-
Stretch!
-
Leave training area with pride/rejection for your strength. Optimal Recovery using a blood-free diet; fruits/vegs and milk/cheese. Nourish again 4 hrs later.
-
Sleep well & Fast until you train again!
II. Progression
Weeks 2-4
Main Work. Competition attitude! Max Perfect Reps! Don’t grind! Auto-regulate.
A. 100% (Training Max ~2RM) x 1+
B. 95% x 2+
C. 90% x 3+
D. 85% x 4+
Record your PRs.
…continue the recipe as is just vary the pin height & rotate the antagonist movements each week. Spice of life is variety!
Week5 Testing
Do one set of the movement at 100% x 6+ after completing steps 0-2. If you fail then do a half-cylcle (2 weeks) & repeat Testing.
Cycle2-Wk1: If TMx6 then +10 lbs TM & Start new cycle.