DATA 2/11/2011 – Upper Body Reverse Pyramid Training

by James Kerrison on November 2, 2011

Workout B – Reverse Pyramid Training

Let me just say that my legs are still sore from Monday. I experienced the most intense cramps in my quads. If you’ve ever seen me in the hours after heavy leg training, you’ll know I’m every chance of cramping, sometimes it’s quite funny (as in falling into a heap while trying to take a session!) But this was on a whole new level, so I think I’ll squat again Friday to get it out o my system and tell my legs to behave. Also think I’ll change the barbell finisher to Wednesdays only. On Monday and Friday I’ll finish with kettlebell swings. They’re my favourite conditioning exercise and it will fit well with doing squats and deadlifts.

FYI – DATA stands for Diet And Training Analysis (because I’m cool and feel the need to have an anagram for everything!), although it will be more training at this stage.

Ring Dips RPT

8 @ BW (72)
4 @ BW + 20kg (92)
8 @ BW + 36kg (108)
10 @ BW + 20kg (98)
12 @ BW + 6kg (78)

Ring Pullups

10 @ BW
8 @ BW
6 @ BW

Push Ups 

30 @ BW
15 @ BW
15 @ BW

Kettlebell Swings 

52 @ 40kg


  • Trained at 13.5hrs Fasted (10g BCAA, 3g Beta Alanine, 5g creatine). Normally train at somewhere between 12 and 1:30, but am trialling training a little earlier. Guess what, makes no difference.
  • Dips feel good with a light warm up. I am using the rings because they are so much better for MY shoulders. They are less stable than fixed bar dips, but this means I can move where my body want to go. I’ve had a history of shoulder issues and have had none with the rings, even with maximal weights. Using rings has been one of the best training changes I have made.
  • Swings were hard for my head. I wanted to stop at 25. Did 50 last week, so 52 is better I suppose!
  • No muesli mastery today. 600 grams was more than enough. Maybe after squats or deads!

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