Friday, August 12, 2011

A. Back Squats
Beginner: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

Remember: you only need 4-5 warm up sets. Here is an example based on my push press. My 1RM is 135 lbs. So I would do 5 reps with an empty bar, then 2 reps x 85 lbs, 1 rep x 105 lbs, 1 rep x 115 lbs, 1 rep x 125 lbs.

These warm up sets are not an exact science. You have to go by feel. If I hit 125 lbs but it wasn't very solid, I might do it again, or I might go to just 130 lbs.

Also, do not be discouraged if you do not PR every time you lift. Your goal is to come within 90% of your 1RM. If you haven't made any gains for awhile, but you are really solid at your 1RM, you can also do your doubles at a slightly heavier weight. So for instance, on my front squat, I have been hovering at 160 lbs. I do my doubles @ 145 lbs. Yesterday I hit 162 lbs so I did my doubles at 147 lbs.

B. Push Press
Beginners: 3,3, 3, 3, rest 2 min
Intermediate: 2, 2, 2, 2, 2; rest 2 min
Advanced: Go to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets.

C. 100 meter sprint (50 meters there and back).
rest 2 min.
6 sets