Brute Force is back - Page 5

Dave Van Skike · 07-07-2009, 01:31 PM

Peter, how do you decide the reps for the couplets?

Rick Deckart · 07-07-2009, 02:29 PM

Quote:

Originally Posted by Dave Van Skike

Peter, how do you decide the reps for the couplets?

I divide the planned number of repetitions by two (for example 9/2=4.5) and round to the closest integer (4.5 -> 5), that is the number of front squat repetitions, the rest is done as back squats. I just slap the bar into the rack after the front squats and immediately shoulder it for the back squats.

I am quite lazy recently and don't want to do my modified smolov pure, that is only front squats. It is a hell of a lot easier that way, recovery is speeded up and my back squat form seems to benefit from it, they feel deeper and smoother (not what you wanted to know but I thought I mention it).

Dave Van Skike · 07-07-2009, 03:02 PM

Ahhhhh...This makes some sense. Reminds me that I need to do more of these couplets...to help my back squat as much as anything.

Rick Deckart · 07-08-2009, 10:11 AM

8. JUL 09 BW 84KG 26MIN --- MI 6/12

Front Squat/Back Squat couplets (4 reps / 3 reps):
20.0 kg x 7 reps
40.0 kg x 7 reps
90.0 kg x 7 reps
112.5 kg x 7 reps x 4 sets

Hang Snatch:
20.0 kg x 3 reps x 2 sets
40.0 kg x 3 reps x 2 sets

Rick Deckart · 07-08-2009, 10:18 AM

To tell the truth, when I started this the plan was to do a modified smolov for front squats, but after rep five of the first workset I asked myself "Do you really want to do this?". On the fly I decided for an experiment and so far I think it works well enough. I expect to gain, more or less, the same as with the original modified smolov for front squats; at ~70% perceived effort.

Rick Deckart · 07-10-2009, 09:47 AM

10. JUL 09 BW 84KG 40MIN --- MI 7/12

Barbell calisthenics...

Front Squat/Back Squat couplets (3 reps / 2 reps):
20.0 kg x 5 reps
40.0 kg x 5 reps
80.0 kg x 5 reps
100.0 kg x 5 reps
120.0 kg x 5 reps x 5 sets

Hang Snatch:
20.0 kg x 2 reps x 2 sets
60.0 kg x 2 reps x 3 sets

couplets were hard but not difficult at the same time, if that makes sense...

Rick Deckart · 07-11-2009, 02:04 AM

11. JUL 09 BW 84KG 55MIN --- MI 8/12

Barbell calisthenics...

Front Squat/Back Squat couplets (2 reps / 1 reps):
40.0 kg x 3 reps x 2 sets
70.0 kg x 3 reps
90.0 kg x 3 reps
110.0 kg x 3 reps
126.0 kg x 3 reps x 6 sets

Assorted other stuff, some tests for switching phase etc pp.

Shoulder horn:
25 reps x 3 sets

Rick Deckart · 07-12-2009, 04:56 AM

12. JUL 09 BW 83KG 35MIN --- MI 9/12

Barbell calisthenics...

Low-Hang Snatch, Behind Neck Press, Overhead Squat complex:
20.0 kg x 3 reps x 2 sets
40.0 kg x 3 reps x 3 sets

three reps per excercise

Front Squat/Back Squat couplets (5 reps / 4 reps):
40.0 kg x 9 reps
90.0 kg x 9 reps
108.5 kg x 9 reps x 3 sets

Shoulder horn:
1.25kg x 25 reps x 3 sets

Sweet session.

Rick Deckart · 07-14-2009, 09:08 AM

14. JUL 09 BW 84KG 42MIN --- MI 10/12

Barbell calisthenics...

Low-Hang Snatch, Behind Neck Press, Overhead Squat complex:
20.0 kg x 3 reps x 2 sets
42.5 kg x 3 reps x 3 sets

three reps per excercise

Front Squat/Back Squat couplets (4 reps / 3 reps):
50.0 kg x 7 reps
90.0 kg x 7 reps
116.0 kg x 7 reps x 4 sets

Much easier than expected.

Shoulder horn:
1.25kg x 25 reps x 3 sets

Rick Deckart · 07-15-2009, 10:35 AM

15. JUL 09 BW 84KG ~50MIN --- MI 11/12

Barbell calisthenics...

Low-Hang Snatch, Behind Neck Press, Overhead Squat complex:
20.0 kg x 3 reps x 2 sets
40.0 kg x 3 reps x 2 sets
45.0 kg x 3 reps

three reps per excercise

Front Squat/Back Squat couplets (3 reps / 2 reps):
50.0 kg x 5 reps
90.0 kg x 5 reps
123.5 kg x 5 reps x 5 sets

Hard but perfectly doable.

Shoulder horn:
1.25kg x 25 reps x 3 sets