A post shared by Nate Harvey (@nateharvey2600) on

This is basically a drop set. I stole this from Sebastian Burns back in 2004ish.

Start with 4 plates on each side of the bar. Adjust the plates (5s, 10s, 25s, 45s) to your strength level. Our female throwers used to use 10s and our stronger male throwers used to used 45s for some reference. If you have to use straps try to only use them on the 4 plate and the 3 plate sets.

4 plates - 25 reps
3 plates- 50 reps
2 plates - 75 reps
1 plate - 100 reps

DO NOT rest. Only stop when you take the plates off. 1 set of these is enough.