Sunday, November 18, 2012

DL Singles with ES (Weeks 5 & 6)

For this next two-week block I'll be applying the dead-lift program on page #99 from the book "Easy Strength". A variation of Justa's Singles with slight modifications to the 40-day workout. After the dead-lift repetition, I'll be adding one hanging leg-raise, a 32kg kettlebell clean & press 1L/1R, and after all sets are finished, 24kg TGUs of 1/1 x 2 and 40 reps of swings.
Today I did 3 sets of one rep x 280lbs, which is about 80% of my 1RM with two to three minutes of rest between sets.
On Monday I'll do 5 sets.
Tuesday will be 7 sets.
Wednesday 9 sets.
Thursday 11 sets.
Friday 13 sets.
Saturday 15 sets.
Repeat on Sunday with an added 10 pounds (290lbs / 83% 1RM) for the dead-lift and continue pressing the 32kg (80% 1RM) for 2/3 of the sets and the 36kg (90% 1RM) for 1/3 of the sets.

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