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3 January 2013 – STRENGTH – Deadlift 3’s

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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.)

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