I’ve logged every set, rep, weight, and rest time for the last 5 years. It’s just my nature. Regarding an earlier post, jskrabac mentioned that if I could do density work as a finisher, maybe I’m lacking intensity. Here’s my solution to that…
Week 1- 4 sets total, ramping to 2 sets of 9-12
week 2- use week 1 weight and do AMRAP in say, 7 minutes
week 3- ramp to 2 sets of 6-9
week 4- use week 3 weight and do AMRAP in 7 minutes
week 5- ramp to 2 sets of 3-6
week 6- use week 5 weight and do AMRAP in 7 minutes
week 7- reset
Example- leg day week 1
leg press- 2x9-12
leg ext- 3x12-15
leg curl- 3x12-15
Squat- top weight from week 1 AMRAP in 7 min
leg press- same
leg ext- top weight from week 1 AMRAP in 5 min
leg curl- top weight from week 1 AMRAP in 5 min
Progession- increase weight when the top of the rep range is reached. On the even weeks, just try to beat the total work of previous workout.
This seems like it will help me loosen up a bit on the even weeks and fluctuate the volume from week to week.
I’ve researched EDT, but want to keep a traditional 4-day split for now, hence no supersets i.e. chest/back.
Any of you trained by timing exercises like this before? Thanks in advance.