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Started By andyman (U.S.A.)

Started on: 4/8/2010 9:40:13 AM, viewed 1855 times
super workout

hi you guys,

this routine is the most effective i have seen. basically it′s the one mike mentzer outlined years ago.

trap bar squatting instead of traditional squats; very controlled higher reps.

april 7, 2010

295 x 17

followed by dips with 45 lbs. x 7

april 3, 2010

trap bar squats

305 x 14 (too heavy reps not sufficient)

chins + 20 lbs. x 5

body weight 180 lbs.

difference in workout is i have slowed down on rep cadence during squat movement which raises intensity quite a bit.

i don′t know how much more i can go in weight so i will just concentrate on perfecting form.

This Topic has 35 Replies: Displaying out of 35 Replies:

howard (peterborough, pe4 6ny, united kingdom) on 4/8/2010 1:39:40 PM

How long are you trap bar squat sets taking to do then?

andyman (peterborough, pe4 6ny, united kingdom, U.S.A.) on 4/8/2010 3:57:05 PM

thats a good question. I don′t know to be honest, but i do not do the super slow gimmik i just try and keep it under my own control.

If I had to guess it′s probably 4 to 6 seconds for a complete rep. The reps are as strict as I can muster while using enough weight to keep from going into cardiac arrest.

I will just stay with these poundages until I master the reps and weight then raise it.

howard (peterborough, pe4 6ny, united kingdom) on 4/8/2010 4:29:53 PM

So about 90 seconds . That would be the most i think you could do and still go to failure.

Yeah i dont believe in super slow! If doing super slow, it would be over 5 minutes!!!

I think i might get back on trap bar deadlifts. At the momment i am doing leg press and just changed from incline bench to deline.

andyman (peterborough, pe4 6ny, united kingdom, U.S.A.) on 4/8/2010 4:37:16 PM

i really like the trap bar; it seems to work a lot of the body in one movement without putting the back in a overload situation. good luck

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