Session with Tom

Here is a session that I have been hitting Tom with every Friday.

 

 

It’s our third session of the week, and our goal is to create as much fatigue as possible in the shortest amount of time.

We back off loading the posterior chain on Fridays and concentrate more on manipulating loads and rest time . The majority of exercises  are  multi-joint, but have included some specific single joint exercises to target the knee and posterior deltoid.

 

 EXERCISE

 SETS

 REPS

 NOTES

Dynamic balance

 2

5 steps each leg

 1a) PullUps

 4

14

10

12 as cluster set

9 as cluster set

Sets 3/4 note the

breakdown

1b) Incline db Chest

Press

 4

8

8

8

8

Note eccentric tempo – 5 seconds

90 seconds rest

between 1a/1b

 2a) Prone Db Row

 4

 8

 3 seconds on the

eccentric

2b) Db shoulder press

 4

 8-12

60 seconds rest on

2a/2b

3) 45 ° Leg Press

 3

20

20

20

On 45 seconds rest

strip weight each

descending set

4) Leg curl with ball

 3

 8

Band added for extra

resistance

5) Rear delt

 2

 8-12

Key in line of pull of

muscle

6) Spine stabilization

 2

 12

 

We have been using different loading schemes for the pull-ups. Tom completes sets 1and 2 to muscular failure . We then use a cluster loading approach to sets 3/ 4. Cluster training allows us to complete more reps in a given set . Tom completes 3 pull-ups then rests for 10 seconds and he completes 3 more reps (4 times through in total for 12 reps)  – this allows for more volume to be completed.

It’s also part of the approach we are using in helping Tom achieve his goal of 70 for 70 (70 pull-ups for his 70th birthday in 8 weeks).

I would usually prioritize the hips and quads at the start of the session , but we use the 45° Leg Press as another way to enhance high levels of lactate. We hit three sets of 20 reps – resting 45 seconds between each set. Each set we are decreasing his load, but still hit the 20 rep goal on 45 seconds rest.

This is a very challenging training session and I tip my hat to Tom for showing up and putting in the reps.

 


 

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