For the next two weeks I'll be applying a simple dead-lift program that I read on page 99 in Easy Strength. That would be a variation of Justa's Singles.
On Sunday I did 3 repetitions of my 70% 1RM with a minute or two of rest between sets.
On Monday I did 5 reps.
Tuesday will be 7 reps.
Wednesday 9 reps.
Thursday 11 reps.
Friday 13 reps.
Saturday 15 reps.
Repeat on Sunday with an added 10 pounds.
Monday, July 23, 2012
Saturday, July 21, 2012
PM-modified Heavy 18
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
32kg Alternating TGU x 3/3.
(RPE 7+: Same volume and effort as last week.)
32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as last week.)
32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
32kg Alternating TGU x 3/3.
(RPE 7+: Same volume and effort as last week.)
32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as last week.)
32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as last week.)
Thursday, July 19, 2012
PM-modified Medium 17.8
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)
Wednesday, July 18, 2012
PM-modified Medium 17.6
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Alternating TGU x 3/3.
(RPE 6: Same volume, less effort than last week.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Alternating TGU x 3/3.
(RPE 6: Same volume, less effort than last week.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
Tuesday, July 17, 2012
PM-modified Light 17.4
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 3+: Same volume, less effort than last week.)
24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4+: Same volume and effort as last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 3+: Same volume, less effort than last week.)
24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4+: Same volume and effort as last week.)
Monday, July 16, 2012
PM-modified Light 17.2
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
24kg Alternating TGU x 3/3.
(RPE 4+: Same volume and effort as last week.)
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
24kg Alternating TGU x 3/3.
(RPE 4+: Same volume and effort as last week.)
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)
Saturday, July 14, 2012
PM-modified Heavy 17
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
32kg Alternating TGU x 3/3.
(RPE 7+: Same volume and effort as last week.)
32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as last week.)
32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume, less effort than last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
32kg Alternating TGU x 3/3.
(RPE 7+: Same volume and effort as last week.)
32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as last week.)
32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume, less effort than last week.)
Thursday, July 12, 2012
PM-modified Medium 16.8
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)
Wednesday, July 11, 2012
PM-modified Medium 16.6
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Alternating TGU x 3/3.
(RPE 6+: Same volume and effort as last week.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Alternating TGU x 3/3.
(RPE 6+: Same volume and effort as last week.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)
Tuesday, July 10, 2012
PM-modified Light 16.4
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)
24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4+: Same volume, less effort than last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)
24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4+: Same volume, less effort than last week.)
Monday, July 9, 2012
PM-modified Light 16.2
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
24kg Alternating TGU x 3/3.
(RPE 4+: Same volume and effort as last week.)
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
24kg Alternating TGU x 3/3.
(RPE 4+: Same volume and effort as last week.)
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)
Saturday, July 7, 2012
PM-modified Heavy 16
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
32kg Alternating TGU x 3/3.
(RPE 7+.)
32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6.)
32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 9.)`
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
32kg Alternating TGU x 3/3.
(RPE 7+.)
32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6.)
32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 9.)`
Thursday, July 5, 2012
PM-modified Medium 15.8
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7.)
Wednesday, July 4, 2012
PM-modified Medium 15.6
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Alternating TGU x 3/3.
(RPE 6+.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
28kg Alternating TGU x 3/3.
(RPE 6+.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+.)
Tuesday, July 3, 2012
PM-modified Light 15.4
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4.)
24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 5.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4.)
24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 5.)
Monday, July 2, 2012
PM-modified Light 15.2
Modified Program Minimum:
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
24kg Alternating TGU x 3/3.
(RPE 4+.)
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4.)
5 minutes of face-the-wall squats, pump stretches, and 16kg halos.
24kg Alternating TGU x 3/3.
(RPE 4+.)
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4.)
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