Strength Day 2, week 4 :
In week 4, we keep the weight around the same level as week 3, it should feel heavy. We drop the number of reps at this weight down to 1 -2. This is called tapering, we give your body a chance to recover but keep the strength gains we achieved in weeks 1-3.
Core development:
10-30s McGill Sit up holds https://buff.ly/3TEpqFA
Max Side Plank e/s https://buff.ly/3TlkfsH
5 x Bird Dog, e/s https://buff.ly/4av4JkP
Grip and anti-rotation: Suitcase walk 150m e/s, go as heavy as you can manage
Main Effort:
Bench, Bent Over Row, DL
3 sets of x 1-2 reps @ RPE 8-9 or 80%-90%
NB, the reps have dropped from 3 to 1-2 but keep the weight the same as for week 3. We're reducing the volume to allow for recovery
Accessories:
2 x 12 e/s Weighted Box step up https://buff.ly/3u2eqro
2 x 12 e/s Russian twist https://buff.ly/4b5nLiO
2 x 12 Yates Row https://buff.ly/3U6Bb8b
2 x 12 e/s Pallof press https://buff.ly/4b4UdSA
Main Effort How to videos:
Deadlift https://buff.ly/3U5WDud
DB Bench Press or DB Inclined Bench Press https://buff.ly/3HuyJBa
Bent over Row https://buff.ly/3OcyM8u
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.
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Photo by Victor Frietas via UnSplash