Pre-Built + Done-For-You
Same as last week double bells (if you have them)... put the bells down after each set. This week we progress to ladders. Be sure to log total completed sets. As you'll be comparing your progress of this session with week 12.
Day 1 | *Day 2 | Day 3 |
|---|---|---|
PR x 2, 3, 4 SQ x 4, 3, 2 Complete as many sets possible in 20 minutes. | *PR x 3, 4, 5 *SQ x 5, 4, 3 *CL x 3, 4, 5 Complete as many sets possible in 25 minutes. | *RVL x 4, 5, 6 PR x 6, 5, 4 DL x 4, 5, 6 Complete as many sets possible in 30 minutes. |
*NOTE
- Intensity Variant: If appropriate (based on your strength and skill level) and you have the bells available. Move up +4kg on day 2.)
- Rest periods: When you can maintain a conversation with someone or there is little muscle burn... you're ready for the next set.
- Reverse Lunge: Left and right = one rep.
PTM Cycle #3: Maximal Strength Cycle
PTM Cycle #3: Maximal Strength Cycle
Week 10: 262NL (197 remaining after day 1)
- Press volume = 112NL (84 remaining after day 1)
- Squat volume = 84NL (63 remaining after day 1)
- Reverse Lunge volume = 66NL (50 remaining after day 1)
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
Press: 28NL Squat: 21NL RVL: 16NL | 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 for the press will be 22 or ≥ 33NL. 16 or ≥ 25NL for the squat. 12NL or ≥ 19NL for the RVL.
Sample day 1 session:
(NOTE: If you need help planning your sessions, you can review week 2 here.)
Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
|---|---|---|---|---|---|
RVL x 3 PR x 4 SQ x 4 | RVL x 3 PR x 5 SQ x 4 | RVL x 4 PR x 6 SQ x 5 | RVL x 3 PR x 4 SQ x 4 | RVL x 3 PR x 5 SQ x 4 | PR x 4 |
Action items:
- Catch up on any pending lessons: Reverse lunge, Building Your Plate: Weeks 9-12.
- If you're in my VIP coaching program, update your metrics in your Evernote notebook: weight and body fat percentage.
- Review Strong in Emotion lesson 9, "Setting a Foundation of Trust." (link below)
If you have Q's... bring them to the LIVE CHAT support group. And if you'd like me to review your technique. Upload your video(s) here in Google Drive. Just look for your folder.
Have a great week.
hec g.
5 Elements of a Strongman, Lesson 9
Strong in Mind (SIM) and Strong in Emotion (SIE) have some overlap. But they are significantly different aspects of our being (my opinion).
SIM is how you think. Exercising temperance over what you're reading and listening to. Your emotions on the other hand... are a consequence of the way you think.
SIE is your ability to protect your senses. It's where you develop the virtue of prudence and your ability to RESPOND to your thoughts, circumstances, and emotions.
The antithesis?
Living a life of sedation and following the path of passivity. It's where a men sedate themselves by hiding beneath the surface of his soul. By refusing to do the Bucketing Work to bring awareness of why his life is the way it is.
Let's unpack the rest here: "Setting a Foundation of Trust."