19 January 2015

Back Squatting.

So, we are entering into week 3 of the back squat plan. As we come upon Monday, tomorrow, here’s what we’d like to see: Successfully squat a set of 5 good reps at the same weight you did last Monday, then after a healthy rest period (3-5 minutes), add 5 pounds to that number and attempt to squat 5 more good reps. The goal of this program is not to PR every single Monday, but to get you squatting “tonnage” or, heavier weights, more often. If you only manage 3 reps out of the 5 on the last set, fine, but your 5RM number you’ll use for the rest of the week will be the number you most recently got 5 with. Then, next Monday, you’ll try again with that number and aim to get 5/5. A general overview of the program looks like this:

Mondays- increasing weight for 3 sets of 5 reps.

Wednesdays- high rep, minimal rest @ 70-80% of Monday’s heaviest 5. This day is about building muscular endurance with lighter weight and more reps, in a shorter amount of time.

Fridays- 2 sets of 5 reps @ Monday’s heaviest 5. This is about getting more work out of your heaviest weight.

There will be some Wednesdays and 1 Monday when we will NOT be squatting. Over the next few weeks we will be squatting a LOT, including some squat clean/snatch and overhead squat work. So, you may probably NOT PR your 5RM every Monday. The goal is to see an increase in your 5RM after the 8 weeks. So, week 8 should be a PR over week 1. From weeks 3-7 you may only see an increase in your number 1 time, and that’s okay. So, my point is, don’t get discouraged if you don’t see an increase EVERY single Monday. There may be 2 weeks in a row where you’ll work with the same number.

 

More on programming tomorrow…

 

19 JANUARY 2015

 “Annie”
50-40-30-20-10
Double Unders
Situps

 

And because its Martin Luther King, Jr. day, here you go, listen as you drink your coffee in the morning, thankful that we are lucky enough to be living in the generations that followed the Civil Rights Movement.

Let Freedom Ring

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