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20 December 2012 – STRENGTH – Squat 5’s

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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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