BoxRec

http://www.charlespoliquin.com/Articles ... ethod.aspx

Tried this last night for a change. Did 20 sets of bench press. Was suprisingly hard - got a very good workout, and was nice to try something new.

In short:-
1) Establish your 15 rep max weight.
2) Perform 15 - 30 sets of 3 reps. Each rep should have a slow(3-4 secs) eccentric motion, and an explosive concentric movement. Rest 15 seconds between each set.

This sounds great. I squat and deadlift heavy but never bench. I look forward to trying this.

I've since tried it for a number of different excercises (squats, leg extensions, shoulder press, pull-ups, chin-ups) all to good effect. It's great to use when time is short - can get a great work out in a shorter time.

I found squatting using this technique to be much less stressful on the knees.

jonoevansla wrote:http://www.charlespoliquin.com/Articles ... ethod.aspx

Tried this last night for a change. Did 20 sets of bench press. Was suprisingly hard - got a very good workout, and was nice to try something new.

In short:-
1) Establish your 15 rep max weight.
2) Perform 15 - 30 sets of 3 reps. Each rep should have a slow(3-4 secs) eccentric motion, and an explosive concentric movement. Rest 15 seconds between each set.

Tried this one, actually my own version - killer, needless to say.
One thing I'd like to add, note this is 15 sec rest between A1 and A2 exercises so effectively you're getting something like 42-45 sec rest between sets of the same exercise (set of A1, 15sec rest, set of A2, 15 sec rest, set of A1... etc.). A2 should be opposite muscle group so if A1 is bench press then A2 should be for example some kind of row.
I did a version of this which resembles system called EDT (escalating density training), where you're just doing simple sets (no supersets).
You start the cycle with 15 sets of 3 reps and rest of 30 sec. Then every week decrease rest by 5 sec and increase sets by 5 so by week 4 you have 30 sets of 3 reps and 15 seconds rest in between. I think I can say this last week was one of the hardest I've ever experienced. I managed to complete that program for all my days (with the same weight) except for my leg days - front cyclist squat and dead lift days. Here I just managed to get down to 25 sec and upp the sets to 30 but by set number 22-23 I really wanted to be somewhere else
Funny thing is, I'm training a girl - admittedly very fit - and she's actually managed these squats (I made her do different versions of squat 3x a week as well!) with 30 sets and 15 sec rests in between. Women are simply better at recovering after the effort.

I like the sound of your superset version - I'll definitely give that a go this week.

I tried squatting again on Friday using the standard ultraset version - my legs still feel like lead today!

cheers!

jonoevansla wrote:I like the sound of your superset version - I'll definitely give that a go this week.

I tried squatting again on Friday using the standard ultraset version - my legs still feel like lead today!

cheers!

Yeah, when I did squats with it (BB front cyclist) for the first time, I remember my quads felt like open wounds already on the eve of that day and then ached for 5-6 days. And I did 'only' 15 sets of 3 with 30 sec rest (I'm training legs regularly 2x week so not de-conditioned either).
As for the superset version, bear in mind 15 sec between exercises means virtually no rest at all as 15s is what it takes to move from one thing to another, even if you're doing both on one bench, doing say DB bench press (A1) vs prone DB row (A2) and don't really have to walk far. For me working with relatively heavy weights (about 65% 1RM) with no rest was f*ckin exhausting!