10 January 2013 – STRENGTH – Bench 1’s
STRENGTH Workout of the Day
MAIN EVENT:
1A) Bench Press (1’s week)
[All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you’re working off of a 185 1-RM Max, all of your set weights will be based off of 90% of 185 (which works out to 165). Your first set weight is 40% of 165, your second set weight is 50% of 165, and so on]
Set 1 – 40% x 5 Reps
Set 2 – 50% x 5
Set 3 – 60% x 3
Set 4 – 75% x 5
Set 5 – 85% x 3
Set 6 – 95% x 1+ (1 rep is your goal. Anything after 1 rep is bonus/fun. Stop 1-2 reps short of failure)
1B) Weighted Pull-Ups
In 6 sets, find your 1-Rep Max
ASSISTANCE:
2A) Overhead Press 4 x 10 (use 65% of your 1-RM)
2B) Ring Rows 4 x Max Reps @ 30X1
Get as horizontal as possible, putting your feet on plyo-boxes if necessary
3) Tricep Band Pressdowns x 100 reps in the “just-get-it-done” style of lifting
2013 01 10