Pre-Built + Done-For-You
Day 1 | *Day 2 | Day 3 |
|---|---|---|
PR x 3 SQ x 3 Complete as many sets possible in 20 minutes. | *PR x 4 *SQ x 4 *CL x 4 Complete as many sets possible in 25 minutes. | *RVL x 5 PR x 5 SQ x 5 DL x 5 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.
- Training Log: Back to "straight sets." What progress have you made over week 9?
Are you stronger?
Better conditioned?
Did you get more sets in?
Moving better with better technique?
PTM Cycle #3: Maximal Strength Cycle
PTM Cycle #3: Maximal Strength Cycle
Week 11: 220NL (151 remaining after day 1)
- Press volume = 70NL (53 remaining after day 1)
- Squat volume = 45NL (34 remaining after day 1)
- Reverse Lunge volume = 105NL (79 remaining after day 1)
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
Press: 17NL Squat: 11NL RVL: 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 for the press will be 13 or ≥ 20NL. 13NL for the squat. 20 or ≥ 31NL 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 |
|---|---|---|---|---|
RVL x 5 PR x 3 SQ x 2 | RVL x 5 PR x 4 SQ x 2 | RVL x 6 PR x 3 SQ x 3 | RVL x 5 PR x 4 SQ x 2 | RVL x 5 PR x 3 SQ x 2 |
Action Items:
- Update your metrics in your Evernote notebook: weight and body fat percentage.
- Review Strong in Emotion lesson 10, "Facing Your Shadow." (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 10
The "enemy," the dark side of you. The side which makes you feel like a fraud -- an imposter. Your false self. Your accuser.
"You are alone."
"You are a liar."
"You cannot do this."
"Your family is broken."
"You're not a good father."
"You are damaged goods."
"No one understands you."
"You have to do this by yourself."
"Your sin and brokenness define you."
"You do not have a place in this world."
We all have it.
In fact...