Pre-Built + Done-For-You
Last week of phase 3!!!
Phase 4 is gonna be 
Details soon...
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.
- Training Log: Back to "straight sets." What progress have you made over week 10?
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 12: 238NL (179 remaining after day 1)
- Press volume = 49NL (37 remaining after day 1)
- Squat volume = 105NL (79 remaining after day 1)
- Reverse Lunge volume = 84NL (63 remaining after day 1)
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
Press: 12NL Squat: 26NL RVL: 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 for the press will be ≥ 14NL. 20 or ≥ 31NL for the squat. 16NL or ≥ 25NL 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 2 PR x 1 SQ x 3 | RVL x 3 PR x 2 SQ x 4 | RVL x 4 PR x 3 SQ x 6 | RVL x 3 PR x 1 SQ x 3 | RVL x 4 PR x 2 SQ x 4 | RVL x 5 PR x 3 SQ x 6 |
Action Items:
- Update your metrics in your Evernote notebook: weight and body fat percentage.
- Review Strong in Emotion lesson 11, "Katabasis." (link below)
If you have Q's... bring them to our 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 11
From a mythological and religious perspective... this is your journey to the underworld. In modern times... this is your descent, your drop from status, the lowest moment(s) of your life.
Your PIT.
Joseph in Genesis experienced katabasis 3 times. His first descent begins in Genesis chapter 37. His brothers are jealous of his favor with their father, Jacob, and his ability to interpret dreams.
So they decide to...