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Tools for Getting Jacked: My Current Torso Workout Download Addition

This is week 3, the best week of all the workouts…DOWNLOAD WEEK!!!  Download week is what every avid lifter looks forward to…the week where they can push maximal weights to their limits.  My normal workout for this month consisted of 18 total sets for torso day but for this specific download, I choose to complete only 10 out of the 18 sets.  This equates to a download of 45%, so I ended up completing 55% of the total volume for the workout.  A proper download  for 99% of the training population should be anywhere from 40-60% of the total volume for the workout.  In some special cases for 1% of the training population, they could even download up  to 80% of the given volume for a workout.  An example of this would  be when a world class shot putter has an upcoming event a week out, you w0uld want to download them 80% and have them complete only 20% of the given volume for the workout.  The reason being is you would want the shot putters nervous system to be at its best so the athlete can peak at the correct time.  The easiest way to download on total volume for a workout is to cut back on the total amount of sets performed during a workout.  However, NOT every person who lifts weights deserves a download…you have to EARN it.  If Joe Smoe is only training 3 days a week, then HELL NO he doesn’t get to download…he has to complete the whole damn thing everytime he trains because he needs to get the most out of those 3 days of training that he can.  Training frequency is very important in achieving your strength and body composition goals.  If your only training 3 days per week then you better make sure those 3 days count.  In order to properly administer a download into your workout regimen, you must train at least 4 days per week and be training balls to the wall while your in the gym.  I’m currently training 5 days per week, on a Monday-Friday split.  I only downloaded 3 out of the 5 workouts though, because 2 of them aren’t taxing enough for a proper download to be administered.  Below you will find my current download for torso day…hope this helps.

A1- Medium Pronated Grip Chins 3/1/1/1 reps (cluster) 5 sets 120 sec rest 50X0 tempo (Download:  Completed only 3 sets)

set 1- 75 lbs 3/1/1/1 reps

set 2- 75 lbs 3/1/1/1 reps

set 3- 75 lbs 3/1/1/1 reps

A2- 45 degree Incline Barbell Medium Pronated Grip Inertia Press  3/1/1/1 reps (cluster) 5 sets 120 sec rest 32X0 tempo (Download:  Completed only 3 sets)

set 1- 317 lbs 3/1/1/1 reps

set 2- 317 lbs 3/1/1/1 reps

set 3-317 lbs 3/1/1/1 reps

B1-Seated Close Parallel Grip Telle Row 9,8,7,6 reps 4 sets 120 sec rest 40X0 tempo (Download:  Completed only 2 sets)

set 1- 204 lbs 7 reps

set 2- 216 lbs 6 reps

B2- 1 1/4 Flat Dumbbell Parallel Grip Press 9,8,7,6 reps 4 sets 120 sec rest 40X0 tempo (Download:  Completed only 2 sets)

set 1- 115.5 lbs 7 reps

set 2- 121 lbs 6 reps

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Categories: Uncategorized
Posted by Perry Merlotti on November 2, 2012
2 Comments Post a comment
  1. 11/3/2012
    Kevin McNamara

    Your a monster man!  “they are not the same” haha

    Reply
  2. 11/3/2012
    Trey

    You are awesome Perry going to read up on your workouts on Sunday and start incorporating some in my workouts I got to do something I’m flatlining at this plateau!!!

    Reply

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