Friday, December 4, 2009

Exercise of the Week: Plate Complex

This Barbell Plate Complex comes to us from Dan E. Learn some of the'll probably see them in the Prison Workout #3. Here was the rest of Dan's email:

You do 6 reps of each lift without ever putting the plate down, back-to-back-to-back. Once you complete one cycle, rest as follows. Do 4 cycles.
  • 1st week-90 sec
  • 2nd week-75 sec
  • 3rd week-60 sec
  • 4th week-45 sec
After the 4th week, you can take a week off and start over at a higher weight, or you can do 5 cycles instead of 4, etc. If you do increase the weight...remember that a small increase = a large increase in total volume.

I began this cautiously...with a 15# MB. I soon learned I could do it with a 20#MB, 35# plate, and then got a little sloppy with a 45# plate. I used 90 second rest periods at first, which was a little too long for my liking. Lastly, the bent-over-rows are pretty useless at this light of load.

Play with it. The twisting motions are most excellent!!

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