Clams 2 X 15
Banded Lateral movement- below knees X 2
Banded bodyweight squats- below knees X 2
Back Squat- 3 X 4-6 reps; 20 second hold at mid range on first rep; rest interval 2 minutes
Set 1- 95 X 6 RPE 5
Set 2- 115 X 6 RPE 6
Set 3- 125 X 6 RPE 7; perfect weight for RPE at 6 reps
Set 4- 125 X 6 RPE 8
Set 5- 135 X 5 (4-6 reps) RPE 8/9; perfect weight for reps range at RPE
Set 6- 135 X 6 RPE 9/10; It's clear that I was able to focus just a little bit more to get the last rep out at the same weight from set 5. Mental focus helps to get the last rep or two out of the set.
Notes: Performing isometric holds can be a game changer for intensity. You can really maximize the number of muscle fibers recruited to an exercise by holding a muscular contraction for a specific period of time. Another upside to this is that you don't have to substantially increase the weight on each set. Adding a substantial amount of weight can increase your chances of injury and/or inadequate muscular recovery. You can clearly see in the brief video how quickly you fatigue. This particular video was on the second set! As you can see from the later sets, I didn't increase the weight too much to hit the rep ranges with the correct RPE.
Set 1- 40 X 6 RPE 5
Set 2- 45 X 6 RPE 6
Set 3- 50 X 6 RPE 7; perfect weight for RPE at 6 reps; the 5 pound increase nailed it for the intensity especially with the isometric holds! This set was hard!!
Set 4- 55 X 6 RPE 8
Set 5- 60 X 6 (4-6 reps) RPE 8/9; perfect weight for reps range at RPE
Set 6- 60 X 4 RPE 9/10; The drop in reps from the 5th set clearly illustrates the use of isometrics changing the intensity. Same weight and both sets were tough. Last set I could not get another rep out. An RPE of 9/10 occurs when you can't get another rep out.
Home Gym DIY Tip: The dumbbells that I have in my home gym only go up to 45 pounds. I had an old set of small barbell handles with collars. The bars weight 10 pounds. I added an additional 40 pounds using the 10, 5 and 2.5 pound plates that I had. As you can see from the photo, the weight plates are mismatched. I initially thought that the total weight would feel a little different on each barbell. It turned out that they were pretty much exactly the same. The point to this home gym DIY tip is to search for pieces of equipment on Facebook Marketplace, Craigslist or search online for used equipment. You will be surprised at what you can find and how well they will work for you.
Set 1- 65 X 6 RPE 5
Set 2- 75 X 6 RPE 6
Set 3- 85 X 6 RPE 7; perfect weight for RPE at 6 reps
Set 4- 90 X 6 RPE 8
Set 5- 90 X 5 (4-6 reps) RPE 8/9; perfect weight for reps range at RPE
Set 6- 90 X 4 RPE 9/10
Technique Tip: "Bend the bar" when lowering the bar and pressing the bar. What this means it to think about you are going to bend the bar like Supeman. This really amplifies the intensity on top of the isometric holds for 20 seconds on the first rep of each set.
Set 1- 80 X 10 RPE 5 (oops, too many reps)
Set 2- 90 X **This weight was too much for the modifications to the equipment that I was using. More on this in the notes section.**
Set 3- 80 X repped out
Set 4- 80 X repped out
Set 5- couldn't complete set
Set 6- couldn't complete set
Notes: I used the Spud Inc. Lat Pulldown cables with a steel bar to attach the second Spud cable. Due to the angle and the weight, 90 pounds caused me to slide forward on the floor. I tried to setup blocks to stop me from moving forward. That didn't work. My only choice was to work with 80 pounds and just rep it out to get the muscular fatigue. I had to use some creativity with the equipment that I had in my home gym.
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