HIT4120's video: HIT Weights Workout D 24 02 14

This video is of workout D, performed on 24th February 2014. The total time of the workout was 10:16 and 91.4% of the workout was spent under load. My average heart rate was 147 beats per minute and my maximum heart rate was 159 beats per minute. My full routine is as follows: WORKOUT A Weighted pull-ups (positive failure) Pre-exhaust DB lateral raises/Nautilus Nitro shoulder press (positive failure) Deadlifts (positive failure) Body weight dips (positive, static & negative failure) WORKOUT B Weighted dip (static & negative failure) Body weight chins (positive, static & negative failure) Nautilus Nitro shoulder press (positive failure) Nautilus Nitro seated rows (positive failure) EZ preachers (positive failure) Nautilus Nitro leg press (positive failure) WORKOUT C Weighted chin (static & negative failure) Pre-exhaust DB lateral raises/Nautilus Nitro shoulder press (positive failure) Deadlifts (positive failure) Nautilus Nitro vertical bench (positive failure) WORKOUT D Weighted dips (positive failure) Nautilus Nitro seated rows (positive failure) Nautilus Nitro shoulder press (positive failure) Body weight chins (positive, static & negative failure) Nautilus Nitro leg press (positive failure) EZ preachers (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. Fixed weight workouts introduced on dates stated in the 'Revisions' section below. Progress will be via TUL and reps only, using form and protocol which is as standardised as possible. 2. Measurement of TUL and counting of reps every workout will cease when appropriate so that true rush factor can be used and pre-workout anxiety reduced. 3. Each of the four workouts after (2) above is introduced will be videoed. These will be known as benchmark videos and used to establish benchmark TUL and reps. 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) and frequency will be introduced. 7. Workouts 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. REVISIONS 26/01/13: Started training three weeks on, one week off. 11/05/13: Started training two weeks on, one week off. 24/08/13: Started training one week on, one week off. 21/09/13: WOD weights all fixed: Dips -- 5kg, NSR -- 73.3kg, NSP -- 38.3kg, NLP -- 173kg, EZP -- 32.5kg. 19/10/13: WOB weights all fixed: Dip -- 50kg, NSP -- 38.8kg, NSR -- 57kg, EZP -- 35kg, NLP -- 173kg. 02/11/13: WOC weights all fixed: Chin -- 55kg, DBLR/NSP -- 7.5kg/38.3kg, DL -- 100kg, NVB -- 41kg. 25/11/13: WOA weights all fixed: PU -- 10kg, DBLR/NSP -- 7.5kg/38.3kg, DL -- 100kg. 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 and frequency. 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.