21 March 2013 – STRENGTH – Deadlift 1’s
STRENGTH Workout of the Day
MAIN EVENT:
1) Deadlift (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) Mixed Grip Pull-ups 6 x Max Reps (get creative) @ 30X1
ASSISTANCE:
2A) Front Squats 4 x 10 @ 70% of 1 RM with a 2 second pause in the bottom
2B) HEAVY KB Swings 4 x 20
3) Barbell Roll-outs 3 x 20
2013 03 20