I broke away from orthodox BBS and did a fusion BBS / Art Devany workout - Big 5, but 3 sets, aiming for 15 reps, 8 reps, to failure. In each case the max weight was my last BBS weight and the other weights were minus 2 plates and minus 4 plates. Speed is normal, some coasting on the third set, but not much.
Exercise weight/reps weight/reps weight/reps
seated row 50/15 70/8 90/5
chest press 70/15 90/8 110/2
pulldown 80/15 100/8 120/5
overhead press 10/20 30/8 50/4
leg press 180/15 220/8 260/5
hot/cold shower
On a purely subjective level, I feel great, possibly better than after a BBS workout. This way was not quite as intense as BBS. Next time I'll go up one plate on SR, PD and LP. Maybe OHP too. My hope is that this method will be better for my weaker muscles, which really is everything except my legs, and I do feel like they did more work than usual today.
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