Strength is a super power
Strength Day 2, week 2:
Week 2 of this 4 week strength cycle.
We're dropping the reps from 5 to 3 as well as increasing the perceived level of exertion. So step the weight up from week 1.
The accessory movements have increased in volume from 1 set in week 1 to two sets this week.
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 3 reps @ RPE 8 (leave 2 reps in the tank or 80% of your recent 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 7:
2 x 10 e/s Weighted Box step up
2 x 10 e/s russian Twist https://buff.ly/42D4OAm
2 x 10 Yates Row
2 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.
Photo by Victor Freitas on Unsplash