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21 March 2013 – STRENGTH – Deadlift 1’s

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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

 

 

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