Training – March 27, 2014

Today’s Strength Training

Beginner Training

1.) Deadlift:

  • 4 sets of 5-8 reps with a weight that is slightly difficult.  Don’t use a true 5-8 rep max as a beginner.  Work on your form.

2.) Super-Set: Push-up & Chin-ups

  • 3 sets of as many reps as you can do.  If you have progressed to 10 push-ups and chin-ups, then you can begin to progress to intermediate level exercise

Intermediate/Advanced Training

1.) Deadlift:

  • Build up to 1 rep at 90-95% 1 rep max.
  • For me this looked like: 10 x 135 lbs, 5 x 250 lbs, 3 x 315 lbs, 3 x 335 lbs, 2 x 355 lbs, 1 x 375 lbs

2.) Super-Set – One arm push-ups & One arm chin-ups:

  • 3 sets of 3-5 reps for each exercise on each arm.  Match the reps on your strong arm with the reps on your weak arm.  Basically if you can only do 3 push-ups with your left arm, only do 3 with your right, even if you can do more.  Make sure you watch the push-up progression video and the chin-up progression video for reference. 

Today’s Conditioning Training

1.) Superset: Push-Press & Back Squats

  • 5 reps Push-press and 10 reps back squats
  • You must complete 4 rounds as fast as possible with no rest.  Therefore, the weight must be light enough that you can complete the 4 rounds without rest using very fast reps.  Choose your weight accordingly!
  • Beginners, you may need to simply do body weight squats and use dumbbells for the push press.

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