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Hi,
I just started the OCR Level 1 training plan and I have a quick question about the Strength MAX sessions. I’ve read all the suggested pre-reads but couldn’t find the answer there.
My question is about rest times between exercises. It’s normally recommended to wait about 2 minutes between each set (e.g.: Bench Press 5×5 @ 70%, you’d do your five reps, wait two minutes, then move on to the next set). I did the full session in about 1h10, but the program indicates it’s supposed to take 45 minutes (so TP isn’t happy and shows the workout in a yellow color, giving me a “bad grade” for form).
Now the session doesn’t mention any rest times except for a couple of exercises so I’m wondering if this workout program basically doesn’t want you to rest between exercises?
Hello,
The workout is structured around supersets.
For example:
Squat
Bench
Pull-upThese three exercises should be done in a manner where there is minimal rest between exercises. Perform one set of each exercise: Squat-Bench-Pullup – before cycling back and repeating the series again. This will increase the tempo of the workout with the rest built in by performing exercises of different muscle groups.
Of course you can still do the workout in the fashion you did (if this set up is not conducive to your available equipment/gym). Cut the rest between sets to 90 seconds instead of 2 minutes.
Hope this helps and let me know if you have further questions.
Well I went through it again but I guess it wasn’t all that clear in my mind 🙂
Here’s the schedule:
Squat – 5 x 5 @ 70%
Bench Press – 5 x 5 @ 70%
Pull-Up with Dead Hang – 5 x 3 RepsSubMax (last rep hang until 10s from failure)Overhead Press – 4 x 8 @ 70%
Chops – 4 x 8 @ 75%
Inverted Row – 4 x 2 RepsSubMaxLunge – 4 x 8 @ 70%
Push-Up – 4 x 2 RepsSubMax
Side Plank – 2 x 15s TimeSubMax (goal 60s)Bear Crawl – 3 x 45s moving time
Farmer’s Walk – 3 x 45s moving timeHollow Body Hold – 7 x 7s on/3s off. Repeat 2x with 90s rest.
Does this mean I should do the first “block” (5×5 Squat/Bench/Pull-Up) back-to-back in a row, with no waits between exercises ; then wait 90s and move on to the next block (4xN OH Press/Chops/I-Row), no wait between exercises, then move on to the next one, etc?
What about the Lunge/Push-Up/Side Plank? First two are 4 sets, but the side Plank is 2. So do I stop doing the Plank after two sets, but will do the other two for two more sets?
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