Antony and Toni, working hard together...
Continuing on the theme of volume from yesterday, it's important to consider the total training volume, or total load of a workout.
As an example, a workout of 5 x 5 back squats, and two people of relatively similar fitness level training side by side. If the first person's 5 sets look like this - 60kg, 70kg, 80kg, 90kg, 100kg, their total training load is (60+70+80+90+100)= 400kg. The second person gets in a couple of extra warmup sets because they weren't catching up on the weekends goss :) and their 5 sets look like this - 90kg, 90kg, 90kg, 90kg, 95kg = 455kg, well over 10% more than the first person.
But they didn't lift as heavy as the first person!!
True. The first person was able to manage a set with 100kg, but only because the first 4 sets weren't very taxing. This is the approach, if the workout asked for you to find your 5RM weight. Testing vs training.
For training purposes, ie, getting stronger, building muscle and stimulating fat loss, you need to do WORK, and a higher overall training load is better than a big final set.
WOD
Weighted Pullups 5 x 3
20 KB Swing 32/24kg (5 burpee penalty for missing elbow lockout)
10 Deadhang Pullups
20 Box Jumps 60/50cm
10 Push Press 50/35kg
3 rounds
S+C
Pullups (band assist) 5 x 5
10 KB Swing
10 DB Rows
10 Goblet Squats
10 DB Push Press
5 rounds
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