08.08.16-08.14.16 Novice

Day 33

Treat today like a mock meet.  Wear your singlet, and whatever else you will wear during the meet.  Warm-up like it is a meet.  Use spotters, commands,  and judges for your openers.

1.20 min. to warm up to squat opener.  Squat opener x 5 (5 singles)

2.18 min. to warm up to bench opener.  Bench opener x 5 (5 singles)

3.20 min. to warm up to deadlift opener.  Deadlift opener x 5 (5 singles)

Day 34

1.squat 80% opener x 3 (3 singles)

2.bench 80% opener x 3 (3 singles)

3.deadlift 80% opener x 3 (3 singles)

Day 35

Meet day.  Dominate.  Transfer this work to platform PRs.

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08.01.16-08.07.16 Novice

Test week.  Use these tests to help determine your openers for your meet either the weekend of August 13 or August 20.  Wear all your equipment that you plan to wear at the meet minus your singlet.  Use the actual meet commands as listed below for the first rep of each test.

Day 30

1.take 30 min. to find a 3RM squat

*use a spotters, head referee to give the command of squat & rack for the first rep

Day 31

1.take 20 min. to find a 3RM bench

*use a handoff, head referee to give the command of start, press, rack for the first rep

Day 32

1.take 35 min. to find a 3RM deadlift

*use a head referee to give the command of down on for the first rep

Read:

3 Tips For Your First Meet

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

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

Read/Listen:

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)

 

06.27.16-07.03.16 Novice

Day 13

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

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

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

4a.lunge 50ft. x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

Day 14

1.power snatch 3 x 3 (by feel)

2.power clean 3 x 3 (by feel)

3.push press 5-5-5-5-5 (match or exceed last weeks weight)

4.dumbbell row 10 x 5

5.50 cal. assault bike

Day 15

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

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

3.incline bench 10 x 3

4.step up 10 x 3

Day 16

1.power clean 3-3-3-3-3 (match or exceed top set weight from Day 4)

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

3a.max strict pullups x 5

3b.kettlebell swings 12 x 5

4.strict press 10 x 3

One of our team members Barrett Young has a new blog out.  You can follow his blog and probably identify with many of his posts here:

Seeking Elite

06.19.16-06.26.16 Novice

Day 9

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

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

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

4a.lunge 50ft. x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

Day 10

1.power snatch 3 x 3 (by feel)

2.power clean 3 x 3 (by feel)

3.push press 5-5-5-5-5 (match or exceed last weeks weight)

4.dumbbell row 10 x 5

5.50 cal. assault bike

Day 11

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

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

3.incline bench 10 x 3

4.step up 10 x 3

Day 12

1.power clean 3-3-2-2-1-1-1 (work to a heavy single)

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

3a.max strict pullups x 5

3b.kettlebell swings 12 x 5

4.strict press 10-10-10-10-10 work to a heavy 10

06.12.16-06.18.16 Novice

Day 5

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

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

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

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extensions 10 x 3 (rest 60 sec.)

Day 6

1.power snatch 3 x 3 (by feel)

2.power clean 3 x 3 (by feel)

3.push press 5-5-5-5-5 (match or exceed last weeks weight)

4.dumbbell row 10 x 5

5.50 cal. assault bike

Day 7

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

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

3.incline bench 10 x 3

4.step up 10 x 3

Day 8

1.power clean 2-2-2-2-2 (work to a heavy double)

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

3a.max strict pullups x 5

3b.kettlebell swings 12 x 5

4.strict press 10-10-10-10-10 work to a heavy 10

06.05.16-06.11.16 Novice

This Novice linear progression will be 8 weeks long designed to peak for the earlier than normal USAPL MD State Championships.  You will need to know how to do math. You will need to have a legit max for squat, bench, and deadlift.  For all the major lifts we will be using work sets.  If you see 5 x 5 (which you will), do not count any warm ups as part of your work sets.

For example, today you will be starting with 80% of your max for all 3 lifts.  If your max is 315lbs, then 80% of that is 255lbs (always round up, you are TRYING to get strong right?).  So your warm up sets would be the bar, 135, 185, 225, & 240 (assume one warmup set per 50lbs as a novice male).  Then you will start with 255lbs for 5 reps for 5 sets.  Got it? Good.  Go forth and get strong.  We will ALWAYS write our reps first, then our sets btw.

Day 1

1.squat 5 x 5 (start @ 80% 1RM)

2.bench 5 x 5 (start @ 80% 1RM)

3.deadlift 5 x 5 (start @ 80% 1RM)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 2

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 3

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 4

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10