Strength is a super power!
Strength Day 2, week 1:
This is week 1 in this 4 week cycle.
If this is your first time doing this cycle read the newbies advice at the bottom of this post.
Tissue activation/ injury prevention:
3 sets of:
10-30s McGill Sit up holds
Max Side Plank e/s
5 x Bird Dog, e/s
50m waiter's carry
3 sets x 5 reps @ RPE 7 (leave 3 reps in the tank OR 70% of your current theoretical max)
Deadlift
Incline DB Bench Press
Barbell Bent over Row
How to video for today's Main Effort:
Deadlift https://buff.ly/3U5WDud
DB Bench Press or DB Inclined Bench Press https://buff.ly/3HuyJBa
Bent over Row https://buff.ly/3OcyM8u
Accessories @ RPE 6-7:
1 x 10 e/s Weighted Box step up
1 x 10 e/s russian Twist
1 x 10 Yates Row
1 x 10 e/s Pallof press
How to videos for the accessory movements:
Russian twist https://buff.ly/4b5nLiO
Yates Row https://buff.ly/3U6Bb8b
Pallof press https://buff.ly/4b4UdSA
Newbies:
If this is your first time joining us on a strength day you will need to do a couple of weeks of very low volume, very low weight workouts using these movement patterns to start enjoying the repeated bout effect which stops you getting sore.
We recommend starting with 1 set of 5 reps of each with an empty bar. Over the 2 weeks, work up to 3 sets of 5 reps and increase the weight a bit each time.
If you want the simple approach, start with a manageable weight and just add a couple of Kgs on top of what you did last month, big lifts will add a bit more maybe 5kg each week, lifts using smaller muscles will be smaller increments, could be as little as 0.5Kg. As long as you can add weight, keep going. When you get to the point you can't just add weight, congratulations, you are now no longer a newbie and are now an intermediate lifter. Start adding in all the accessory and assistance work.
Intermediates:
If you know your recent max lifts or followed the programming last month, work out your theoretical max based on your week 3 numbers and use a 1RM calculator and use the percentage based on the RPE programmed each day.