Warmup - At a comfortable pace:
Air Squat - 2 sets x 15 reps
Unweighted BB Back Squat - 15 reps
BB Back Squat - 10 reps (no pause, 40% of 1RM)
BB Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep (40% of
Front Squat 1RM)
#1 BB Front Squat 6 sets x 1 rep
We are going for a 1 Rep Max here. Start with a weight you can easily manage and
then add weight each set. Do as many warmup sets and reps as you like before you
start the 6 singles. We will post our results.
#2 BB Bench Press (no pause)
Set 1 - 225 lbs to failure (NFL Combine style)
Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure
If you complete less than 10 reps on Set 1, subtract 50 lbs and go to failure
Do as many warmup sets and reps as you like before you start Set 1. And you can
definitely use less weight than 225 lbs for Set 1. As an example, if you do the
first set with 155 and get 8 reps, you would drop to 105 and go to failure on the
second set. If you get 12 reps at 155, you would increase to 205 lbs for Set 2.
Rest between sets, and we will post our results.
#3 Do 2 rounds of:
BB Rack Press (60% of bench press 1RM)
Hand Release Pushup
Goblet Squat
EZ Curl Bar Nosebreaker
DB Incline Bench Press
For each exercise, do as many quality reps as you can in 45 seconds, then rest for
45 seconds, then move on to the next exercise. Your only rest between rounds 1
and 2 is the 45 seconds of rest after the DB Incline Bench Press.
Results for Front Squat 1RM and Bench Press:
Cavason Sutton - front squat - 235 lbs, bench press - 225 lbs x 2 reps, 175 lbs x 10
Scott Johnson - front squat - 265 lbs
Don Starr - front squat - 195 lbs
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