My typical workout, when it comes to C&J is to do a few warm-up lifts with gradually increasing weight and then accomplish 10 lifts of 145 lbs or greater.
Every once in a while, I have some time on my hands and would like to do more of a volume workout (marathon). I can generally hit 150 lbs on any given day, but can't start at that weight, so I came up with the concept of 21 lifts and a minimum of 3,000 lbs total. 3,000 is 20 times 150, so if my warm-up is 115, 125 and 135; this is like making 2 150s and having 75 to spare. After those three lifts, I could do 145 fifteen times--the 75 lbs could give each of these an extra 5 lbs. That's 2 150s from the warm-up and another 15 from the 145s + 5 each. So all I need are 3 150s and there is exactly 3,000 in 21 lifts.
The nice benchmarking attribute is that however many lbs above or below 3,000 is an easy and direct number to score the workout. Yesterday, I was +27, I did 5 extra 150s and one 147.
Added: My benchmarking for non-marathon workouts is the number of 150+ lifts out of the 10 145+ lifts.
Posts
No comments:
Post a Comment