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 Complete as many sets possible in 25 minutes. | PR x 5 SQ x 5 Complete as many sets possible in 30 minutes. |
Back to "straight sets." Be sure to journal/take notes––and add commentary––of improvements over week 5.
- Are you stronger?
- Better conditioned?
- Did you get more sets in?
- Moving better with better technique?
Log and journal it all. This is how you get better.
Practical Tactical Method
Week 7: 228NL (171NL remaining after day 1)
- Press volume = 140NL (105 remaining after day 1)
- Squat volume = 88NL (66 remaining after day 1)
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
Press: 35NL Squat: 22NL | 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 28 or ≥ 42NL and 17 or ≥ 26NL for the squat.
Example session
Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 | Set 7 |
|---|---|---|---|---|---|---|
PR x 4 SQ x 5 | PR x 5 SQ x 6 | PR x 6 SQ x 5 | PR x 4 SQ x 6 | PR x 5 | PR x 6 | PR x 5 |
You can see in this example. I kept the volume fairly "high" and ran out of squats after the 4th set. From there leaving only the press. In a sense... this is a built-in "deload" as I'm stressing the nervous system less to close the session.
Again... you can see here how much control you have over your practice based on how your week is turning out.
Action Items:
- Review Strong in Body lesson 6, "Strength as a Baseline." (link below)
If you have Q's... drop them here in 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 6
The Performance Progression Pyramid.
Too many people are learning to use kettlebells, BACKWARDS. The results is never-ending aches and pains.
... and the last time I check... taking time off from training because of aches and pains. Does not produce long term progress.
Let's unpack this here in lesson 6: "Strength as a Baseline."