i'm really sorry i haven't been posting workout or diet posts lately... been having trouble submerging my self into writing a post since an aunt of mine who used to take care of me passed away from cancer recently. so i'm trying to post seamless things to get my mind off things for a bit or try not posting at all... so if i lapsed i'm sorry guys.. but during the nights of her wake i was able to get a workout in and here it is....
this is called the deuce :
overall this workout is an endurance test... to break through a plateau
and push yourself doing high reps with heavy weight....also this workout will realease
anabolic hormones such as testosterone and grown hormones which will carry over to
the rest of your training throughout the week making you stronger also by boosting
recovery.
how to do it?:
Start with 70% of your one rep max for both lifts. perform the bench press for two straight minutes,
aiming to accumulate as many reps as possible. then rest for four minutes and repeat for the deadlift.
thats one round: you'll perform three, if you get more then 65 reps for both moves in one round , increase
the load to 80% if you get 56-65 reps, increase the load to 75% if you accumulate 55 reps or less, keep
the weight the same .
exercise sets reps rest
bench press 3 2mins 4mins
death lift 3 2mins 4 mins
that concludes your workout congratulations!!! don't forget to eat within your two hour window and fuel your
body to build some quality gains!!
to those new to my posts:
Hi my name is jonathan,
I am an avid fitness enthusiast, power lifter/bodybuilder .
So I will post mostly my diet tactics, fitness plans you can do under a time managed schedule.
So if you like my posts so please upvote me..
Thanks and lets get healthy together!! :)
