Strength Day 2, week 3:
"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." – Mark Rippetoe
Core development:
10-30s McGill Sit up holds https://buff.ly/48J6c5M
Max Side Plank e/s https://buff.ly/4bX8u4d
5 x Bird Dog, e/s https://buff.ly/3IuDevZ
Grip and anti-rotation: Suitcase walk 150m e/s, go as heavy as you can manage
Main Effort:
DL, Bench, Bent Over Row
Set 1: 3 reps @ RPE 7 (leave 3 in the tank)
Set 2: 3 reps @ RPE 8 (leave 2 in the tank)
Set 3: Max reps to failure @ RPE 9 if it is safe to do so. More reps here means a higher theoretical one rep max
NB: Bench, Incline Bench, DB or Barbell.
Once you've completed your max set at RPE 9, calculate your theoretical 1 Rep max. Insert the numbers into a 1RM calculator to generate a new theoretical 1RM for the next cycle.
https://buff.ly/3O3ZC2f
Accessories:
3 x 10 e/s Weighted Box step up
3 x 10 e/s Russian twist
3 x 10 Yates Row
3 x 10 e/s Pallof press From your max reps @ RPE 9, insert the numbers into a 1RM calculator to generate a new theoretical 1RM for the next cycle
Go to https://buff.ly/49bO2eb for all of the scaling options and how to videos
How to videos for the accessories:
Yates row
Russian twist: https://buff.ly/4b5nLiO
Box step up: https://buff.ly/3u2eqro
How to videos for DL, Bench & BOR
Deadlift https://buff.ly/3U5WDud
DB Bench Press or DB Inclined Bench Press https://buff.ly/3HuyJBa
Bent over Row https://buff.ly/3OcyM8u
Intensity
Week 3 is the highest volume and intensity week in the 4 week cycle, next week we step down volume to allow you to recover.
Don't do any other high intensity or hard workouts this week other than the two strength workouts (Today and Thursday). Don't worry, we'll add more in next week when the strength program is on deload.
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.
Photo by <a href="https://buff.ly/3WvihJv">Sven Mieke</a> on <a href="https://buff.ly/3WHlXaW">Unsplash</a>