Physical Subculture

It goes a little like this:

(after considerable joint mobility drills and light weight warm ups)

deadlifts/snatch grip low pulls from pins/squat rows/pullups

(heavy, near max) 1rep/5 reps/ 5 reps/ 5 reps respectively.

repeat as many times as possible for 20 minutes, keep the weight heavy!
This is a new protocol I’m playing with, attempting to hit several metabolic pathways at once.  It’s brutal, quick and having a positive hypertrophic effect as well.  Instead of the modern high-rep, only moderate rate cycles that is all the rage amongst certain physical culture gyms,  I’m finding that trying to repeat greater force development through heavier load while maintaining a high workload - in other words higher intensity through load, not reps - teaches the body to react in a whole different way.

Generating larger amounts of force during a steady, unrelenting set forces the body to use multiple fiber types and energy sources all in one.  Try it.  Don’t be afraid to go heavy.

Mieke deadlifting

Allyson squat rowing.