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5 January 2012 – STRENGTH – Press 1’s

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STRENGTH Workout of the Day























1A) Press (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 Puling 6 x Max Reps

(Change grip on every set.  One set pronated, one set supinated, one set mixed grip, one set towel pull-ups, one set Fat Gripz pull-ups and so on.  Mix it up.  Get creative.  Have fun with it.  Just get your chin over the bar.  NO KIPPING)






2A) Floor Press 4 x 10 Reps

– Lower the bar with control, both arms touch the floor, hold for a count, explode up!  No touch and go floor pressing.


2B) Barbell Rows 4 x 10 Reps



3A) BPA’s (Band Pull Aparts) x 100 w/purple band

Split the rep count up however you want (4×25, 5×20, 10×10, 1×50, 37, 13) just get it done.  Get as many as you can in one sitting and remember what you get for next week.  Try to beat that number in the upcoming weeks.

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