For this next two-week block I'll be applying the same simple dead-lift program that I read on page 99 in Easy Strength. A variation of Justa's Singles with a slight modification. After the dead-lift, I'll be adding one repetition of a hanging leg-raise and a 28kg kettlebell clean & press 1L/1R.
Today I did 3 repetitions of 260lbs, which is my 70% 1RM + 15 pounds with two minutes of rest between sets.
On Monday I'll do 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 for the dead-lift and 32kg for the presses.
Sunday, August 19, 2012
Saturday, August 18, 2012
PM-modified Heavy 20
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, less effort than 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, less effort than 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.)
Labels:
16kg,
32kg,
Goblet Squat,
Heavy,
Program Minimum,
pull-ups,
swing,
TGU
Thursday, August 16, 2012
PM-modified Medium 19.8
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.)
Labels:
16kg,
28kg,
Goblet Squat,
medium,
Program Minimum,
pull-ups,
swing
Wednesday, August 15, 2012
PM-modified Medium 19.6
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.)
Labels:
16kg,
28kg,
Goblet Squat,
medium,
Program Minimum,
pull-ups,
TGU
Tuesday, August 14, 2012
PM-modified Light 19.4
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.)
Labels:
16kg,
24kg,
Goblet Squat,
Light,
Program Minimum,
pull-ups,
swing
Monday, August 13, 2012
PM-modified Light 19.2
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, less effort than 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, less effort than 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.)
Labels:
16kg,
24kg,
Goblet Squat,
Light,
Program Minimum,
pull-ups,
TGU
Saturday, August 11, 2012
PM-modified Heavy 19
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 three weeks ago.)
32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as three weeks ago.)
32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as three weeks ago.)
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 three weeks ago.)
32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as three weeks ago.)
32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as three weeks ago.)
Labels:
16kg,
32kg,
Goblet Squat,
Heavy,
Program Minimum,
pull-ups,
swing,
TGU
Thursday, August 9, 2012
PM-modified Medium 18.8
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 three weeks ago.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as three weeks ago.)
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 three weeks ago.)
28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as three weeks ago.)
Labels:
16kg,
28kg,
Goblet Squat,
medium,
Program Minimum,
pull-ups,
swing
Wednesday, August 8, 2012
PM-modified Medium 18.6
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 three weeks ago.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as three weeks ago.)
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 three weeks ago.)
28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as three weeks ago.)
Labels:
16kg,
28kg,
Goblet Squat,
medium,
Program Minimum,
pull-ups,
TGU
Tuesday, August 7, 2012
PM-modified Light 18.4
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, more effort than three weeks ago.)
24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4+: Same volume and effort as three weeks ago.)
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, more effort than three weeks ago.)
24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4+: Same volume and effort as three weeks ago.)
Labels:
16kg,
24kg,
Goblet Squat,
Light,
Program Minimum,
pull-ups,
swing
Monday, August 6, 2012
PM-modified Light 18.2
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 three weeks ago.)
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as three weeks ago.)
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 three weeks ago.)
24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as three weeks ago.)
Labels:
16kg,
24kg,
Goblet Squat,
Light,
Program Minimum,
pull-ups,
TGU
Subscribe to:
Posts (Atom)