I dont know about you, but if I do a ball busting set of heavy ass squats, front or reg, I need at least a minute before I can even think about doing a pull up. I guess alternate would better for me than super setting those exercises you listed. Bi’s and tri’s sure, squats and pull ups not so much.
You mean you really can’t lift any other day or you can’t go to the gym more than once a week ?
Uh…I’m pretty sure that’s what he’s saying.
In any case, how long would you have to lift during this session? No doubt you’d have to bust your fuckin balls. I know you said strength is a main issue so I’d say maybe start the workout with compounds.
You can probably even afford to hit multiple reps with your 1RM for the day and do some kind of eccentric overload (as it has a delayed effect). After using Max Effort stuff, move to assitance movements supersetted (to make best use of the time) and hit near to or absolute failure on each set. If you need speed work I’d say do DE followed by ME and then RE. Works things in order of importance and on how fresh you need to be to get the most benefit form each.
Good post. I’d add in supersets, even with your big lifts. For example, supersetting front squats with pull ups, etc.
The advantage you have to see here, is you can do things that would normally be to taxing on the body to recover from. Drop sets, lots of band tension, accentuated eccentrics, training to and past failure, etc. [/quote]