[quote]Christian Thibaudeau wrote:
Im currently following your older 3,3,3,6,6,6 program with 2 push, 2 pull and 1 leg day. I split my workouts into 2 sections: strength section and strength capacity section.
- High Pulls: 3,3,3,6,6,6
- Dead start Rows: 5,5,5,8,8,8
Strength Capacity (Alternating Style)
3. High Pulls 6,6,6,6,6,6
4. Deadstart Rows 6,6,6,6,6,6
My problem is, as you warned, Performing the strength capacity section has burnt me out. Do you have any suggestions for how I could alter the strength capacity section of my workout? Maybe replacing it with a 3rd exercise e.g. row variation for 5,5,5,8,8,8 or a hypertrophy specific circuit similar to what you advocated with HP Mass?
Many Thanks CT
Only perform ONE lift per day. So one strength move then use the same one for the strength-capacity section.
For the strength-capacity section do:
Start with 70% of the heaviester weight you used for the strength portion. With that load you perform 5 sets of 3 reps, doing one set every 30 seconds. This doesnÃ¢??t mean that you rest 30 seconds between sets: it means that every 30 seconds on the clock you start a set. This means that you do a set of 3 reps at 0 seconds, 30 seconds, 1 minute, 1:30 minute and 2 minutes on the clock.
Then, do not rest, and add 10-20lbs to the bar. With that new weight you perform 5 sets of 2 reps again every 30 seconds on the clock. So you have to add the weight quickly because you will want to do your sets when the clock hits 2:30 minutes, 3 minutes, 3:30 minutes, 4 minutes and 4:30 minutes.
Again, do not rest, and add another 10-20lbs to the bar. With that weight perform another 5 sets, but of 1 rep this time. Still doing a set every 30 seconds on the clock. So at: 5, 5:30, 6, 6:30 and 7 minutes.
Then your strength-capacity section is concluded [/quote]
…and then you pass out!
Wow, this looks tough!!