HIT Weights Workout C (25/05/14): Benchmark Video

This video is of workout C of my new routine incorporating the new machines, performed on 25th May 2014. The total time of the workout was 7:43 and 85.5% of the workout was spent under load. My average heart rate was 136 bpm and my maximum heart rate was 152 bpm. My full routine is as follows:

WORKOUT A
Weighted pull-ups (positive failure)
Impulse shoulder press (positive failure)
EZ preachers (positive failure)
Impulse Incline chest press (positive failure)
Deadlifts (positive failure)
Tricep press-downs (positive failure)

WORKOUT B
Impulse flat chest press (positive failure)
Body weight chins (positive, static & negative failure)
Impulse shoulder press (positive failure)
Impulse seated rows (positive failure)
Pre-exhaust Impulse leg extensions/Impulse leg press (positive failure)

WORKOUT C
Weighted chin (static & negative failure)
Impulse shoulder press (positive failure)
EZ preachers (positive failure)
Impulse Incline chest press (positive failure)
Deadlifts (positive failure)
Tricep press-downs (positive failure)

WORKOUT D
Impulse flat chest press (positive failure)
Impulse seated rows (positive failure)
Impulse shoulder press (positive failure)
Body weight chins (positive, static & negative failure)
Pre-exhaust Impulse leg extensions/Impulse leg press (positive failure)

GENERAL PROTOCOL
1. No warm-up. A standard workout consists of one set of each exercise only, to the specified failure point(s).
2. Use standardised form: slow, safe and smooth with a two second hold in the fully contracted position where the exercises allow. Barely start, barely stop.
3. No resting between reps during a set, avoid undue acceleration during the negative phase and avoid outroading (momentum, jerking, unnecessary movement etc.)
4. Breathe with quick, shallow and constant breaths and keep face relaxed.
5. Utilise the rush factor (no rest) approach between exercises. Have everything set up prior to starting the workout.
6. Upon positive failure, continue to fight for the last impossible rep for a maximum of 10 seconds if possible.

NOTES
1. This video and the other three which constitute the above routine are initial benchmark videos and will be used to establish benchmark TUL and reps.
2. Weight used during benchmark videos will be fixed as per the videos. Progress will be via TUL and reps only, using form and protocol which is as standardised as possible.
3. Measurement of TUL and counting of reps every workout will cease once all four initial benchmark videos have been recorded so that true rush factor can be used and pre-workout anxiety reduced.
4. Training frequency whilst recording initial benchmark videos will remain at one week on, one week off.
5. Benchmark videos will always be one set of each exercise only, to the specified failure point(s).
6. When appropriate, randomisation in terms of volume (use of drop sets & circuit style workouts), frequency and routine structure will be introduced.
7. Workouts from the above routine will be videoed periodically to assess progress and form. These will be knows as assessment videos.
8. Assessment videos will always be one set of each exercise only, to the specified failure point(s).
9. New benchmark videos will be recorded if any changes are made to workouts in terms of structure or weight used.
10. Once the randomisation mentioned in (6) above is introduced, some random workouts will be videoed to assess form.

I have fixed the weight used on each exercise at an amount which results in me reaching the specified failure point(s) in within my desired TUL zone. Doing this coupled with the removal of the requirement to measure TUL and count reps allows me to focus on 100% effort using as close to perfect form as possible. This in turn eliminates any angst and temptation to cheat so that I can achieve muscular failure (positive, static, negative) as purely, as perfectly and as worry/angst free as possible.

Whilst the standard frequency of my workouts will remain at one week on, one week off, using one set of each exercise to the specified failure point(s), I plan on introducing some randomness into the workouts in terms of volume, frequency and workout structure. Volume will be varied by the occasional use of drop sets and circuit style workouts whilst frequency will be varied from time to time by taking for example, three weeks off or sometimes doing a couple of workouts in one week. With regards to the randomness aspect, I'll 'go with the flow' and see how things evolve naturally.