High Volume Russian Ladder Day
This is the heavy day of a program from Pavel Tsatouline's book "Beyond Bodybuilding". It is inspired from a Delorme Method training split. The heavy day of this is a tough workout. It is all supposed to be based off of your 10 rep max. I did this back in November and gained a lot of strength. I think I went a little too heavy today to start but oh well.
5 minute rowing
Foam roller work
15 minute warm-up/joint mobility
These were done as alternating sets with about 90s in between exercises and more at the end when I got more tired.
1A: Bench Press
5 sets * (5 reps @ 100# then 5 reps @ 140# then 5 reps @ 190#)
Note: Last set could only do 4 reps @ 190#
1B: Deadlifts
5 sets * (5 reps @ 135# then 5 reps @ 195# then 5 reps @ 255#)
5 minutes stretching
So all in all you end up doing 5 sets of 15 reps with an ascending ladder. Total tonnage ~25,200lbs today!
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Thought this would be a good way to convert my training log book into digital format. Just trying to keep track of progress and this way anyone I am talking to about training can take a peek as well.
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