Purple Haze

12/04/10 (Saturday)
Warm-ups (usual rolling and mobility work)
A. Squat 295x3, 335x3, 385x1 x8 sets (approx. 120 sec. rest between sets)
B. Speed pulls - sumo - (against doubled mini-bands) warmed up to 275x1 x7 sets <60 sec. rest
C1. Lunges 55 reps (4 sets)
C2. Sit-ups (spread eagle) 55 reps (3 sets)

12/06/10 (Monday)
Warm-up
A. Benchpress 225x6 x4 sets (alternating grips)
B1. Chin-ups - neutral grip 80 reps a lotta sets
B2. Dips 80-something reps 5 sets

12/07/10 (Tuesday)
Warm-up
A. Deadlifts 380x5, 430x3, 480x1 x 5sets <180 sec. rest between sets
B1. GHR 80 reps 5 sets
B2. Leg raises 75 reps 4 sets

12/08/10
Warm-up
A.Benchpress 235x5, 265x3, 295x1 x5 sets
B1. Neutral grip assisted chin-ups (blue band) 75 reps several sets'
B2. Push-ups 75 reps 3 sets

Ok so what's up with the repugnant bastardization process he has going on here you may be asking yerself. Well, just to prove that a "little bit of knowledge can be dangerous" I wondered what the effect on my strength would be if I perform my last set of 3 and/ or my last set of 1 (in the 5-3-1 week) "one rep at a time". For example, in my squatting session, going to 90% (385, actually 380 for me but I was too lazy to get the small plates), I performed several singles instead of 3+ reps. Rest time between sets was limited to 3-5 minutes (closer to 3) for most sets. I feel it allowed me to focus more on my technique rather than smash reps records (which is pretty cool too). And for what it is worth, after about the fourth squat set, I felt more explosive and strong(er) than on the first few reps.

For my 5-3-1 week (75, 85 and 95 percents), I decided to do no more than 5 singles at 95%, based on Prilepin's Table, which recommends 1-2 reps per set over 90%, with a range of 4-10 reps, and 7 reps optimal. 

I have done this now for my last squat, deadlift and benchpress days (over the last week) and will continue for several cycles to see what effect, if any, it has.

4board was not impressed with the Jimmy Hendrix "Live in Monterray" cd we had on in the gym this am. I pointed out that winter time is perfect for it. He digressed and we ended up with White Zombie.

'Scuse me while I kiss the sky (not "guy", Matt...),

Ed T.

Ed T.