Upping Intensity The Bompa Way

My training partner, The Big Girl, reports on her experience with the first workout where we did 70% 1RM.  Responding to Ralfe's comment on my last post, I noted that I think the idea of increasing reps is to get your body used to doing more volume before trying to up intensity with fewer repetitions.  That's an interesting strategy for managing adaptation.

I agree with Nancy's assessment that going to 70% was not that bad after doing high volume at 60%.  It seemed almost natural.  That kind of workout is great. 

BTW, Nancy and I worked out separately today because I had to travel.    For the record, let me record what I did in the format weight/repsXsets.  The workout was mixed, with some parts going to 70% and others remaining at high reps with 60%.  I indicate the intensity in parentheses after the exercise name.

• Freemotion squats (70%):  220/10X4
• Hamstring standing pulley curls (60%):  60/8X4
• Smith machine lunge (70%): 108/10X4
• Seated cable rows (60%):  130/15X4
• Back Extensions:  12X4
• BOSU jackknifes: 12X4
• Free Motion reverse triceps extension (60%):  40/15X4

On Friday, all exercises will go to 70%.  That should be fun.  Bompa, the inventor of periodization, might have been on to something.

Comments

[Scott]

That Bompa looks like an interesting guy. Not to mention well-travelled :)

[Bud Gibson]

His book, Serious Strength Training, is quite good and covers many of the points I have been reading by Dave Tate, Cosgrove, Cressey, and others.

[Scott]

Sounds good. Is there a review coming up? (definite interest from this end of things).

[Chris D.]

Nice work Bud. Can't wait to see what the results are for you guys.

[Bud Gibson]

Scott, I am tempted to do a review. The book is definitely for the committed.

Chris, thanks. There's a difference between the free motion and regular squats. Balance and back are less of an issue on the freemotion, so I'm able to do a lot more.