Week 2: 84NL (63 NL remaining after day 1)
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
Press: 21NL | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Have ALL volume complete. |
**Reminder
When planning day 2… base your assessment of how hard day one's session was. Easy and not a stressful session? +20%. If you're under stress and life is crazy? -20%. Do not perform the same number of reps back to back days. Volume must vary +/- 20%
With the exception of the ‘Rule of 10.’ Do not go below 10 reps in any session. At least 10 presses per session. In this context... day 2 would be ≤ 17NL or ≥ 25NL.
Planning your volume
Last week I recommended sets of: 2, 3, 4, 5, and 6. But if you'd like to add a little more variety to your training... here are some more examples to follow.
These will keep the training interesting, engaging, but most importantly... allow you to remain as fresh as possible.
Ladders | Pyramid | Weight Ladders | Drop Sets | Straight Sets | Exercise Ladder |
|---|---|---|---|---|---|
Example | Example | Example | Example | Example | Example |
A ladder is where the reps increase from set to set. E.g., 1, 2, 3, 4, 5 Multiple Ladders (2, 3) x 3 Reverse Ladder 5, 4, 3, 2, 1 | A pyramid is a ladder and reverse ladder paired together. E.g., 1, 2, 3, 4, 5, 4, 3, 2, 1 | In a weighted ladder, the reps stay the same but the weight increases. E.g., 24kg x 3, 28kg x 3, 32kg x 3 | Drop sets are great for muscle building and contrasts the weighted ladder. The reps stay the same but the weight decreases each set. E.g., 32kg x 3, 28kg x 3, 24kg x 3 | Pretty straight forward (no pun intended). Reps remain the same for consecutive sets. E.g., 3 reps for 3 sets. Written like this: 3/3 (REPS/SETS) | Exercise ladder is like a rep ladder only the exercise changes each set. E.g., Clean x 2, Press x 4, Squat x 4 |
For week 2, I recommend you stick with ladders, pyramids, and straight sets for now. Next week we will be introducing your first "intensity variant." Details on this next week.
For now... let's focus on the work in front of us.
Action Items:
- Watch Strong in Mind lesson 1, "Finding Your Lost Dog." (Link below)
If you have Q's... bring them to our LIVE CHAT support group.
Have a great week.
hec g.
5 Elements of a Strongman, Lesson 1
You're here today because God has brought into your awareness that something is wrong.
The "dog" of your life represents everything you hold dear to your heart.
It represents your wife, children, family, and closest friends. What would happen if you lost everything near and dear to your heart?
How would YOU respond?
Read lesson 1: Finding Your Lost Dog.