Sets, Reps, Tempo and Rest!
For those of you who have been fortunate enough to join us for a grinder lately, you’ve seen some new information. Mainly in regards to Sets, Reps, Tempo and Rest. To try and get everyone on the same page, this post is to clarify.
You’ll now see Grinders written something like this:
Chest Press
5×3 30×0 4min
Now let me break down the parts so we can understand what all that means.
5×3: This means Sets x Reps. So in this case, 5 Sets of 3 Reps (not including warm up sets)
30×0: This is the Tempo for the lift. It is written as four separate values, not 30 x o.
The first value (3 in this case) is the LOWERING portion of the lift. (3 seconds to lower the weight)
The second value (o) represents if there is any pause at the BOTTOM of the lift. (no pause in this example)
The third value (x) is time taken to RAISE the load. (x represents moving as fast as possible regardless of actual time taken)
The fourth value (0) represents if there is any pause at the TOP of the lift. (no pause in this example)
(this tempo scheme has been adopted from OPT)
Finally, the 4 min is how long you will rest between the 5 WORKING SETS. Any warmup sets performed are entirely separate from this prescription.
Which phase of the lift would this represent?
That was STOOPID!
PC – 135 x 5, 155 x 5, 185 x 5, 195 x 4, 185 x 5
FUCT – 63, 60, 57, 53, 51, 49, 46, 52, 52, 54 = 537 Ridiculous Reps!
Sweet Wod!!!
PC-155×5,165×5,175×5,185×5,190×3 (should of had it, first 3 were so easy)
FUCT-537-(impressive score Paul!)
95×5, 105×5, 115×5, 120×4, 120×5
FUCT – 359 lowest score was 34 highest was 41 (last round)
Good WOD today!
I also have to say, I really like this approach to grinders. Sometimes for me the issue isn’t the power to lift the weight but the control needed to lower the weight.
95×5, 100×5, 105×5, 110×4+110×1, 110×4+110×1 (didn’t want to finish with a fail, so did a single rep. after failing on 5th rep. each time). Did a 120×1 at the end – same as previous pr, but felt much better, although Chad said it was a good reverse bicep curl. These are slowly feeling better.
FUCT – rounds between 43 & 50. Total = 448.
125×5 135×5 125×5 135×5 125×5
fuct – 348