Week 3: 105NL (79NL Remaining after Day 1)
Be sure to keep a training log of each session. Track what went well… what didn’t. How was your day as a whole? etc. This also helps you keep track of how many total lifts you completed and how many are remaining for the rest of the week.
Day 1 | Day 2 | *Day 3 | *Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
Press: 26NL | 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 ≤ 20NL or ≥ 31NL.
First Intensity Variant
Now that we have a couple of weeks of volume under our belt... we have an opportunity to introduce your first "intensity bump." If your strength and skill level permits (and you have the kettlebells available). In the middle of the week (day 3 or 4) increase your kettlebell size +4kg.
Research and experience reveals we are strongest in the middle of the week. Especially when day one is low in volume (which is what I have prescribed for you on day 1) with moderate intensity (i.e., a kettlebell you can press ~8-10 times), it improves performance on day two.
Planning Your Reps
If you opt for the intensity bump. Keep your reps to: "1, 2, or 3." Last week I gave you an example of how to plan your volume using one of these six particular programming tactics. If this is your first time "going up in weight" here's what I recommend.
"1, 2, 3" Ladders:
- Set 1: One clean, one press. On this set, go up +4kg.
- Set 2: One clean, two presses. On this set, return to your primary training weight.
- Set 3: One clean, three presses. On this set, remain at your primary training weight.
This completes one ladder and 6 of your planned 26NL from day 1. Rinse and repeat. Using the first set in the ladder to go up +4kg. The remaining two sets, stay at your primary training weight.
If you continued the rest of the session in this manner, you'd complete 24NL with two reps remaining. Close with one last set of two with your main training weight. Session DONE.
Rest periods are "as needed." Go when you're ready.
Action Items:
- If you're in my VIP coaching program, update your metrics in your Evernote notebook: weight and body fat percentage.
- Update your targets in "Lose It!" and watch, "Building Your Plate: Week 3" here.
- Watch Lesson 2 of the 5 Elements of a Strongman, "The Center of Your Wheel." (link below).
If you have Q's... drop it here in the LIVE CHAT support group.
Have a great week.
hec g.
5 Elements of a Strongman, Lesson 2
We want to use this to our advantage.