View Full Version : bench rehab training aka Lou Simmons
skibasgym
05-14-13, 10:29 am
As my current article suggests I began doing 100 rep sets with light dbs.
25/100/3 sets wow what a pump and shoulkder feels great
lying triceps/3/50
db extensions 3/50
tricep ext 4/50
rope ext.3/20
low rows 3/10
standing abs 5/10
skibasgym
05-14-13, 10:31 am
shoulder feels great...
Lou's 100 rep workout worked great
moving forward again..
Henri
Glad to hear your shoulder is feeling better Skibs! What weight do you use for the 100 rep set? Just go as light as possible to draw blood in the area?
skibasgym
05-14-13, 10:47 am
during the first phase of my contest cycle Im doing raw squatting and deep.
medium reps. 5-8
always several sets to mimic the number of lifts in a contest ie...3 sets8 reps
The routine was originally a russian basesd template.
always depth +a little more
leave no doubt in the judge
but not so deep as to only being a hot dog...
Skibs
skibasgym
05-14-13, 10:53 am
day one
8/2/80%
skibasgym
05-14-13, 10:55 am
day two
8/2 80% max
8/3 80%"
8/4 80%
8/5 80%
8/6 80%
skibasgym
05-14-13, 10:57 am
5/5 85%
4/4 90%^
3/3 95%
2/2 100%
1/1 contest 105%
try it !!!!!!!!!!!It really works