yeah, that's what i'm doing.
Leg, back and bicep static hold day.
Squats
warm up
95lbs static hold for 10 secondsx2
real sh1t
265lbs static hold for 10 seconds
285lbs static hold for 10 seconds
They were heavy but not anything I couldn't handle yet. Will start with 285 next week and up to 305lbs.
Latt pull down static holds
did not warm up
235lbs for 6 seconds
250lbs for 5 seconds (both sets were extremely heavy)
Barbell biceps
105lbs 10 seconds
115lbs 5 seconds (this was very heavy)
Vsquats
These were full ROM's as I assumed first week of statics would be light, and i would probably want to supplement a bit with atleast 1 workout in each muscle group.
Seated back row machine
215lbs for 5 seconds
230lbs for 5 seconds (this was so heavy, i had my spotter push it for me then let go. I barely held it and it started going down like negatives. Not sure if this is okay or not)
Hammer dumb bell curls
35lbsx12
For anyone reading this journal and for my own records, the reason the workouts aren't always consistent is because of time I have available at the gym (40 minutes max), and the availability of equipment. I try my best to find a similar workout or machine.
This week was the first week I'm doing static holds. Weights so far, aren't too heavy, but I wanted to try it out first without hurting myself. The goal is to be increasing by 20lbs or so each week minimum so it will get alot worse. I plan to do static holds for about 1-1.5 months. Tomorrow is deadlift day. I don't think I want to try static holds for deads.....sounds like an accident waiting to happen, trying my hardest to pull 350lbs and then hold it for 5-10 seconds.
6 reps x 2 plates each side
6 reps x 1 plate each side x 2
Leg, back and bicep static hold day.
Squats
warm up
95lbs static hold for 10 secondsx2
real sh1t
265lbs static hold for 10 seconds
285lbs static hold for 10 seconds
They were heavy but not anything I couldn't handle yet. Will start with 285 next week and up to 305lbs.
Latt pull down static holds
did not warm up
235lbs for 6 seconds
250lbs for 5 seconds (both sets were extremely heavy)
Barbell biceps
105lbs 10 seconds
115lbs 5 seconds (this was very heavy)
Vsquats
These were full ROM's as I assumed first week of statics would be light, and i would probably want to supplement a bit with atleast 1 workout in each muscle group.
Seated back row machine
215lbs for 5 seconds
230lbs for 5 seconds (this was so heavy, i had my spotter push it for me then let go. I barely held it and it started going down like negatives. Not sure if this is okay or not)
Hammer dumb bell curls
35lbsx12
For anyone reading this journal and for my own records, the reason the workouts aren't always consistent is because of time I have available at the gym (40 minutes max), and the availability of equipment. I try my best to find a similar workout or machine.
This week was the first week I'm doing static holds. Weights so far, aren't too heavy, but I wanted to try it out first without hurting myself. The goal is to be increasing by 20lbs or so each week minimum so it will get alot worse. I plan to do static holds for about 1-1.5 months. Tomorrow is deadlift day. I don't think I want to try static holds for deads.....sounds like an accident waiting to happen, trying my hardest to pull 350lbs and then hold it for 5-10 seconds.
6 reps x 2 plates each side
6 reps x 1 plate each side x 2
R