Workout of the Day
85%TM x 5 Reps x 2 Sets
4 sets x 4 Reps
For both tracks, take 4 progressive warm-up sets prior to your first work set.
Int+: This is our third wave of this 5/3/1 cycle. If things have been going well, add 5lbs total from three weeks ago and aim to get 5-8+ reps on your AMRAP.
Nov: This is our first of three weeks performing 4x4s. Add 5lbs total from your last 3×6 effort and hit all your reps!
13 DB Push Presses
13 toes to Bars
Try to challenge yourself on performing the Toes to Bars unbroken and going heavy but unbroken on the DB PP (50/35/20/-)
Throwback to CFSBK Coaching alum Little JB setting up a heavy Front Squat
Troubleshooting the Novice Progression
Yesterday we talked about the intermediate+ progression we’ve been running the past 7 weeks and today we’ll discuss the Novice track. By design, the novice programming is much more straightforward and is organized as three week waves at a given set and rep scheme before dropping the volume per set with the goal of increasing the weight on the bar each session. Here is a reminder of the overview below:
Week 1: 3×8 (24 work reps)
Week 2: 3×8
Week 3: 3×8
Week 4: 3×6 (18 work reps)
Week 5: 3×6
Week 6: 3×6
Week 7: 4×4 (16 work reps)
Week 8: 4×4
Week 9: 4×4
Week 10: 5×2 (10 work reps)
Week 11: 5×2
Week 12: 1-1-1 (3 work reps)
As you can see, we gradually trade volume for intensity as the cycle progresses. By design, the reps go down to accommodate the larger loads you’re lifting through the 12 weeks. If you added 5lbs every session, you’d be adding 60lbs from your start weight. We accommodate for this by dropping the volume every 3 weeks making it more realistic to be adding weight on the bar this frequently.
Troubleshooting this progression is a little easier. The first week at a rep range should feel challenging but doable with a 2-4 reps in reserve. The second week should feel a bit harder but you should still hit all your reps and by the third week of a rep range you might be working near the limit of that rep scheme and possibly decide to rack before the last rep or so on your last set. Another option to extend the progression would be to perform two, or even three! weeks at the same weight before adding weight in the next wave. This can really help you acclimate to the loads and extend the progression if you’re hitting a wall. There is nothing wrong with doing the same weight two or even three weeks in a row. We often only think about the weight on the bar, but improved technique and decreased perceived effort are also ways you can keep moving forward on your training journey and are totally valid ways to think about your training.
135 or 140x4x4
When in doubt, you can always ask a coach! We want you to be successful, safe and make the most of your time at the gym. Just in case you missed it, here is the closing sentiment from yesterday’s write-up as it applies equally here too.
Some days you’re going to feel great and the bar is going to move like a hot knife through butter, other days its a victory to just show up at the gym and move a bit. While we all want to get better, remember that progress is never totally linear and effort and consistency will always be more important than the day to day specifics. You’re also going to enjoy your time at the gym more if you set yourself up for success by choosing weights that are going to allow you to hit your reps and move well. Happy training!