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24 January 2013 – STRENGTH – Press 5’s

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STRENGTH Workout of the Day

 

MAIN EVENT

 

1A) Press (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)

 

1B) Weighted (Supinated Grip) Pull-Ups 6 x 5

Find today’s 5 Rep Max

 

ASSISTANCE:

 

2A) Ring Dips 5 x 10 Reps @ 30X1

2B) Pendlay Rows 5 x 10 Reps

 

 

3A) BPA’s (Band Pull Aparts) x 100…if you used a purple band last cycle, try to upgrade to an orange  or blue band

 

 

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