9 February 2013 – STRENGTH – Squat 1’s
STRENGTH Workout of the Day
MAIN EVENT:
1) Squat (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)
ASSISTANCE:
2A) Good Mornings 4 x 10
2B) Weighted Lunges 4 x 10/leg
3) Abs
A few x A lot
2013 02 08