During Shock week......

[tonyt]

what if you can't complete the desired # of reps? On my first superset, I was able to get the reps, but on the next superset, with the same weight, I couldn't even get half the # of reps required. Should I have done a drop set to complete the reps? Rest pause?

What do you think?

[Blade]

Not nescessarily Tony. If you hit failure at less reps than the first set then IMO mission accomplished BUT you may want to start out a little lighter next time if you desire to hit the # of reps.

[tonyt]

I was doing Incline Flyes superset with BB Bench Press. On the first superset I hit 10 reps on both, but on the next superset, I got 10 reps on the Flyes, but only 3 reps on the Bench Press.

I'll lower the weight a bit on the BP next time and try to hit the 10 reps.

[Blade]

Was it the same weight each time?

[tonyt]

Same weight.

[fitsho]

yeah, next shock week I would probably lower the weight for the second set, but only by like 5 or 10 lbs.

Also, if you know you've got a harder movement for the second part of a super-set, you may want to begin with a lower weight than you would normally use on that particular exercise alone.

[tonyt]

I had never superset two exercises for the same bodypart before so I took a best guess as to what I could handle. I'll ease up on the weight next time.

Now, I'm preparing myself for leg day tomorrow!

[Blade]

tonyt said:

I had never superset two exercises for the same bodypart before so I took a best guess as to what I could handle. I'll ease up on the weight next time.

Now, I'm preparing myself for leg day tomorrow!

Yeah Tony it's a lot of guess workl the first couple cycles and then you figure out each time what works and which weights. That's mostly why I keep a journal and write it all down. Then I can go back to that week and see my notes to make adjustments.

[tonyt]

Already got my journal!

BTW, did my leg training a couple of hours ago and I'm not sure I'm going to be able to walk tomorrow!

[Blade]

tonyt said:

Already got my journal!

BTW, did my leg training a couple of hours ago and I'm not sure I'm going to be able to walk tomorrow!

That's a beautiful thing. lol

[tonyt]

Yeah, my legs are killing me right now. I don't know how I'm going to be effective with deadlifts tomorrow.

Any suggestions?

[Blade]

I had to change my splits so that certain bodyparts being SORE wouldn't interfere with the others.lol I do back/hams tuesdays and quads on Fridays to give ample time.

[bloodstrike75]

Either warm up and stretch really good, or you'll have to change it up like Blade said. I'll do Stiff Legged Deads after a hard leg workout, but it's usually on Rep Range week.

[tonyt]

I'm currently doing this:

Mon: Chest/Biceps
Tue: Legs
Thu: Back/Traps/Forearms
Fri: Delts/Triceps/Abs

Maybe I'll switch around Thursday and Friday to give me an extra day of rest between doing legs and back.

[Blade]

tonyt said:

I'm currently doing this:

Mon: Chest/Biceps
Tue: Legs
Thu: Back/Traps/Forearms
Fri: Delts/Triceps/Abs

Maybe I'll switch around Thursday and Friday to give me an extra day of rest between doing legs and back.

Sounds good bro. Here's an example of mine
M - Chest/Delts
T- Back/Hams
W- off
Th - Arms
Fr- Quads

As for forearms I really don't haver any isolating exercises except for Hammer curls on Bicep day and I don't strap to the bar on back day unless dead lifting. But this is a basic set up of my week. I've tweaked it a couple times already in the last 6 weeks and this so far feels best for my body.