Plate Loaded Marathon

 

This can be done instead of sets of an exercise, or as your last set of an exercise as a burn out drill. 

 

 

Example:

Load Bench press to 135 lbs by placing a 25 lbs plate and two 10 lbs plates on each side.  Perform as many repetitions as possible at 135 lbs, then take a 10 lbs plate off each side.  Perform as many repetitions as possible at that weight, then take the other 10 lbs plate off.  Perform as many repetitions at that weight, then take the 25 lbs off.  Do as many reps as you can with the bar.

 

This drill can be done on incline or decline bench, leg press, or any machine with a stack of weights and a pin.

 

NOTE: You do not want to eat up your shoulders during this exercise so make sure that they are stretched out very well.  Also, this plate loaded marathon should be done, if possible, on the Smith machine.  It will focus more on your chest and less on your shoulders. 

 

Exercises we recommend that are good for the plate loaded marathon would be:

 

Tricep Push-Downs

Wrist Curls

Leg Press

Bicep Curls