22 January 2013 – STRENGTH – Squat 5’s
STRENGTH Workout of the Day
MAIN EVENT:
1) Squat (5’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 – 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) Weighted Lunges 4 x 10/leg
3) Abs
A few x A lot
2013 01 21