10.10.16-10.16.16 Novice

This is a linear progression cycle that will be 8 weeks long finishing around mid-December before going for any maxes in the three lifts.  A linear progression means only adding 5lbs to your WORK SETS (the listed 5 x 5 or any other rep variation) per session.  If you cannot add weight, reduce the weight by 10% and start again on the LP.

Day 1

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

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

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

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

Day 5

1.bench 20-18-16-14-12-10 (start really, really light)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

08.22.16

This next cycle will peak in mid-November right before Thanksgiving.

Week 1

Day 1

1.squat work to a heavy 10 in 25 min.

2a. barbell lunge 10 x 3 (each leg) you pick the weight

2b.hip thruster 10 x 3 you pick the weight

Day 2

1.bench work to a heavy 10 in 20 min.

2a.dumbbell bench press 10 x 5 you pick the weight

2b.push press 5 x 5

3.GHD situps 10 x 3

Day 3

1.deadlift work to a heavy 10 in 25 min.

2a.shrugs 10 x 5

2b.horizonal lat. row 10 x 5

3.biceps curls 10 x 5

 

08.15.16-08.21.16 All Levels

The greatest words you will ever hear.  Deload week.

Day 1

1.squat 40% x 10, 50% x 10, 60% x 10

2.lunge 50ft. x 3 rest 90 sec. between

3.back extensions 10 x 3 rest 90 sec. between

Day 2

1.bench 40% x 10, 50% x 10, 60% x 10

2.press work to a heavy 10 in 10 min.

Day 3

1.deadlift  40% x 10, 50% x 10, 60% x 10

2.kettlebell swings 10 x 3 rest 60 sec. between

img_3451

Win much?

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.

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

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