Read the instructions below on how to execute this program.
|LIFT||WARMUP SETS||TRAINING MAX SET||BACKOFF SETS||MAX SET WEIGHT|
|(number of reps)||(just one set, heavy as you can with good form)||(take some weight off and gets as many as you can)||(what weight for your max set?)|
|Power Clean||1-1-1-1-1||keep adding weight till you miss||none|
|Bench||5-5-5||5 reps smooth (about 80%)||2x5 same weight|
|3sec Pause Bench||5-5-5||5 reps smooth (about 80%)||2x5 same weight|
|Single Leg Hip Thrust||5 reps per side||AMRAP (no more than 20 total)|
|5sec Pause Squat||3-3-3||3 reps smooth (about 80%)||2x3 same weight|
|Deadlift - Dead Stop||5-4-3-2-1||1 Max Single (good form)||none|
|Power Clean||1-1-1-1-1||try to beat last time||none|
|Squat||8-8-8||8 reps smooth (about 75%)||2x8 same weight|
|Speed Bench Press||3-3-3||3 reps smooth (about 85%)||2x3 same weight|
|90/90 Breathing Drill||10 cycles|
|Power Clean||1-1-1-1-1 42.50||try to beat last time||none|
|Sumo Deadlift - Touch and Go||5-5-5||5 reps smooth (about 80%)||2x5 same weight|
|Single Leg Hip Thrust||5 reps per side||AMRAP (no more than 20)|
|Bench||3-3-3||3 reps heavy (about 90%)||90% AMRAP|
|Squat||5-5-5||3 reps heavy (about 90%)||90% AMRAP|
Warmup: Can be personal choice. Whatever it takes to feel good under the bar. We love Hip circle walks and band pull aparts and overheads. Walk around and get the shoulders and hips loose and the upper back and glutes activated. Lifts should roughly follow 50%, 60%, 70%, 80%, 90% of that day's target weight. Pay attention on warmup sets. They count also.
How to Execute: can be split into more or less days as needed, 5 days is optimal. It's a lot so work quick. You don't need 10 minutes rest between sets or extensive warmups because you are doing big lifts so often. Just get the work done. If you can't do all the work the lifts at the end of the week are the ones to miss but try not to miss any.
Equipment: personal choice. A good lifting belt should be used all the time as it helps you lift heavier and safer and only strengthens the core. Wraps and sleeves and such are personal preference. Just be consistent. If you use equipment for your heavy lifts, use it for all lifts, even warmups. The more you use it the more you'll get out of it.
Training Max: NOT a true max. No getting fired up. No grinding. It's a heavy lift with at least one rep left in the tank and good form. If you end up going too heavy and grinding it out, just make a note and go lighter next time. You can only lift this often if your form is clean so don't lift with your ego. Save the true maxes for meet day.
AMRAP: means as many GOOD reps as possible. if you feel form changing stop. Always smarter to do one fewer rep with good form than one extra with iffy form. Bad form leads to injury and injury leads to weakness sadness and fatness. ;-)
Week1 & Week2: we intentionally repeat the exact same routine so you can chart progress on a weekly basis. If all is well you should manage more weight or more reps on the AMRAPS. The goal is always to do more. If you don't hit it that's OK, but it's very motivating to see progress on a regular basis. You don't have to wait 3 months for a PR.
Additional Work: If you feel like doing extra sets, or assistance exercises, mobility, cardio, conditioning, etc. go ahead. Be aware that this program appears to be low-volume because you only have a few working sets per day but each working set is at high-intensity and the goal is to add weight every single week, so don't kill yourself adding more work. The more energy and focus you can put into your working sets of barbell lifts the faster you will improve. If you feel something is missing from your program please email or DM us and we will correct it.