07.25.16-07.31.16 Novice

Day 27

1.squat 3 x 5 (same weight as Day 25)

2.bench 3 x 5 (add weight from Day 24)

3.deadlift 3 x 5 (same weight as Day 26)

Day 28

1.squat 3 x 3 (add weight last session)

2.bench 3-3-3-3-3 work to a heavy 3  (pause each rep for a 2 count, do not work to a max, try  to beat last weeks heavy 3)

3a.dumbbell lunge 50ft x 3 (you pick weight, focus on chest up on all lunge steps)

3b.strict press 5 x 3 (heavier than last week)

3c.dumbbell triceps extension 10 x 3

Day 29

1.deadlift 3 x 3 (add weight from last session)

2a.back extensions 10 x 3

2b.kettlebell swings 10 x 3

3a.lat pull down 10 x 3

3b.dumbbell row 10 x 3

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07.18.16-07.24.16 Novice

As we get closer to our peaking for the meet we will be doing only 3 days.  The intensity should be going up (heavier weights), the volume will be going down (less assistance exercises).  Just a heads up.

Day 24

1.squat 3 x 5 (add weight from last session)

2.bench 3 x 5 (add weight from last session)

3.deadlift 3 x 5 (add weight from last session)

Day 25

1.squat 3 x 3 (add weight from last session)

2.bench 3-3-3-3 work to a heavy 3 (pause each rep for a 2 count, do not work to a max, try  to beat last weeks heavy 3)

3a.dumbbell lunge 50ft x 3 (you pick weight, focus on chest up on all lunge steps)

3b.strict press 5 x 3 (heavier than last week)

3c.dumbbell triceps extension 10 x 3

Day 26

1.deadlift 3 x 3 (add weight from last session)

2a.back extensions 10 x 3

2b.kettlebell swings 10 x 3

3a.lat pull down 10 x 3

3b.dumbbell row 10 x 3

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Differences Between Weightlifting & Powerlifting Training

07.11.16-07.17.16 Novice

Day 20

1.squat 3 x 5 (80% of 5RM or add weight from Day 15, whichever is heavier)

2.bench 3 x 5 (80% of 5RM or add weight from Day 15, whichever is heavier)

3.deadlift 3 x 5 (80% of 5RM or add weight from Day 16, whichever is heavier)

Day 21

1.power snatch 3-3-3-3 build to a heavy 3 in 15 min.

2.power clean 3-3-3-3 build to a heavy 3 in 15 min.

3.push press 5 x 3 (use strict press max from Day 18

Day 22

1.squat 3 x 3 (same weight as Day 20)

2.bench 3-3-3-3 work to a heavy 3 (pause each rep for a 2 count, do not work to a max)

3a.lunge 50ft x 3

3b.strict press 5 x 3 (pick weight)

3c.dumbbell triceps extension 10 x 3

Day 23

1.deadlift 3 x 3 (same weight as Day 20)

2a.back extensions 10 x 3

2b.kettlebell swings 10 x 3

3a.lat pull down 10 x 3

3b.dumbbell row 10 x 3

 

07.04.16-07.10.16 Novice

This is a midpoint test week.  Please post your data.

Day 17

1.squat take 45 min. to find a 5RM

2.lunge 50ft. x 5

Day 18

1.bench take 35 min. to find a 5RM

2.press work to a 10RM in 15 min.

Day 19

1.deadlift take 45 min. to find a 5RM (use metals)