Phase 3

GorillaNJ

I started Phase 3 this week... what an *kitten* kicker! So far I have been doing 2 sets for both workout A and B... I will do that two more times and then bump up to three sets.

Workout A

Core
Swissball Mountain Climbers

Power
Dumbell Jump Squat

Strength
Snatch Grip Deadlift
T-pushup with weight
Walking Lunge

Kneeling Lat Pulldown
Romanian Deadlift and Row

Metabolic
Box Jump





Workout B

Core
Spiderman Plank

Power
Dumbell Single arm snatch (Might be my new favorite exercise)

Strength
Back Squat
Shoulder Press
Single Leg Deadlift

Inverted row
Squat and Press

Metabolic
Stairmaster

kazzari

I love DB single arm snatches. They are fun as hell.

GorillaNJ

A co-worker was here checking out my workout plan and he started talking to me about Myo-reps.

In short it breaks up a set of 12 into 3 mini sets of 4, with a 10 second break. The way he explained it, it allows for better blood flow to the muscles.

I tried it last night with my Workout A. (I have replaced t-pushups with flat bench press too)

I have to say I liked it. First set I did the 12 reps straight. but the next two sets I stepped up the amount of weight I was using. I was able to bang the whole workout out good and strong.

What it really seemed to help with was arm fatigue. Especially when I got to the second superset of Romanian Deadlift-Rows paired with kneeling lat pull-downs. I mean my forearms were still screaming at the end of the third set, but I did not fail mid set due to them like happens sometimes.

I think it really helped me work my muscles to exaustion, even more efficiently then doing it the normal way.

I plan on trying this again on Thursday with Workout B, but I am not sure how it will work with squats... I am not sure if I want to put the bar down for 10 seconds.... but standing with the weight on my shoulders is not really resting. Same with shoulder press, the hardest damn thing with them is getting the dumbells to my shoulders, not sure I want to do that 3 times per set.

GorillaNJ

http://borgefagerli.com/myo-reps-in-english/#more-10

Info on the Myo-reps. hope it does not counter act Alwynn's plans

kazzari

So are you ditching this program? Or just modifying? BTW, I just saw your post over at JP Fitness about the dumbbell snatches. I hung out there for a few years, made it to the Summit in 2009, but I've strayed a bit. Still FB friends with several JP forumites, but just back now to get reacquainted.

GorillaNJ

Not ditching... just modifying a bit. And after doing it a couple of times I think I might just stick with the program as it was designed.