20 December 2012 – STRENGTH – Squat 5’s
Strength Workout of the Day
MAIN EVENT:
1) Squat (5’s week)
***PLEASE HAVE YOUR WEIGHTS FIGURED OUT BEFORE CLASS TONIGHT AND CONTINUE DOING SO GOING FORWARD…USE THE PERCENTAGES BELOW TO FIGURE OUT WEIGHTS
[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 – 65% x 5
Set 5 – 75% x 5
Set 6 – 85% x 5+ (5 reps is your goal. Anything after 5 reps is bonus/fun. Stop 1-2 reps short of failure)
ASSISTANCE:
2A) Good Mornings 4 x 10
Focus on form here and not so much on weight. Focus on kicking your hips back and feeling tension in your glutes and hamstrings…
2B) Pull-Ups 4 x 10 @ 40X1
3) Abs
A few x A lot
I use “a few x a lot” to mean…a few sets (3-5) x A LOT of reps (20+). Exercise selection is up to you. Toes-to-bar. Roll-outs (use plates on the bar for roll outs). GHD Sits. All work for Synagogue.
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