Workout of the Day
STRENGTH
Back Squat
1-1-1
Notes
Work up to a heavy single on the back squat. If you came on wed 9/23 try to beat your best weight from the triples we did. If you’re a newer lifter consider doing heavy triples today. If your’e feeling great go for a PR, if not just hit a heavy single for the day.
ASSISTANCE
3-4 Rounds of:
1:00 Farmer’s hold
1:00 Sandbag Carry
1:00 Hollow Rocks or Abs of your choice
Notes
Accumulate around 1:00 of effort on each exercise.
Programming Template: Week 6/6
Welcome new Foundations grads Aaron, Patricia, Jai and Mario!
The Art & Science of Warming Up Your Lifts (for 1RM Testing)
Today we’re providing examples for 6 different target weights based on today’s programming. Use these as jumping-off points for your own numbers, but over time you’ll find what works best for you individually.
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# of sets: Typically 5-7 warm-up sets prior to your 1RM attempt. More runway means more chances to prime the movement and gradually acclimate to heavy loads.
Weight jumps: Go from larger to smaller as you approach your max. The sets closest to your max should be small jumps where you can just “taste” those heavy loads and not let them fatigue you.
Rep ranges: Keep reps low across the board. You’re not here to accumulate fatigue, you’re here to get ready to lift as heavy as possible.
Perceived exertion & time: Your first few sets should not be challenging. Rest adequately between sets, especially as you get close to your max. 3-5:00 is not an unusual rest period for this kind of work.
WHAT IF I HAVE NO IDEA WHAT I’M DOING!? Add weight conservatively set by set, doing 2-3 reps, until you feel like you’re approaching something heavy. Stop before you lose your confidence to hold mature positions.
Example Progressions
Here are some examples working up to given weights. If you hit that target and have more room, keep going.
1RM of 75 lbs
35 x 5 / 45 x 3 / 55 x 2 / 65 x 1 / 70 x 1 / 75 x 1
1RM of 100 lbs
45 x 5 / 65 x 3 / 80 x 2 / 90 x 1 / 95 x 1 / 100 x 1
1RM of 150 lbs
95 x 5 / 115 x 3 / 130 x 2 / 140 x 1 / 145 x 1 / 150 x 1
1RM of 200 lbs
135 x 5 / 160 x 3 / 180 x 2 / 190 x 1 / 195 x 1 / 200 x 1
1RM of 250 lbs
135 x 5 / 175 x 3 / 205 x 2 / 225 x 1 / 240 x 1 / 250 x 1
1RM of 300 lbs
135 x 5 / 185 x 3 / 225 x 2 / 255 x 1 / 280 x 1 / 295 x 1 / 300 x 1
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