3 January 2013 – STRENGTH – Deadlift 3’s
STRENGTH Workout of the Day
MAIN EVENT:
1) Deadlift (3’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 – 70% x 3
Set 5 – 80% x 3
Set 6 – 90% x 3+ (3 reps is your goal. Anything after 3 reps is bonus/fun. Stop 1-2 reps short of failure)
ASSISTANCE:
2A) Front Squat or Safety Bar Squat 4 x 10 (65% of 1-RM)
2B) Pull-ups 4 x Max Reps @ 40X1
2C) Double-Unders x 40
3) Abs: A few x A lot (Toes-to-Bar, GHD Sit-ups, roll-outs, etc.)
2013 01 03