Squat
310x5
Bench
195x5
Dead Lifts
415x5
Shoulder Press
175x5
Met Con
5 Rounds
9 thrusters (95#)
20 Double-unders
400 m run
Every week when Sunday roles around I start to think about Fridays workout and how heavy the triple felt that day. It is a wonder that I have even made it to the third week keeping to this schedule. This is exactly the reason I started with such low weight. During the first the first week the max weight I lifted for 5 was only 80% of my max well below the theoretical 5 rep max. However during this week I will hit my theoretical 5 rep max. The weeks leading up to this are vitally important to make sure that I can keep to the schedule during this week and through out the next 9 weeks. With out this initial "light" weeks I have built a base that can carry me through this whole program. The problem with a linear progression model such as this is that eventually I will hit a wall and my progression will stop. So I have been checking out Westside Barbell's conjugate method. While I do not yet fully understand the method I do know that it turns out some super strong athletes. If I hit a wall sooner than expected I will definitely start experimenting with this method. Well I will let you all know how it turns out.
Bench
195x5
Dead Lifts
415x5
Shoulder Press
175x5
Met Con
5 Rounds
9 thrusters (95#)
20 Double-unders
400 m run
Every week when Sunday roles around I start to think about Fridays workout and how heavy the triple felt that day. It is a wonder that I have even made it to the third week keeping to this schedule. This is exactly the reason I started with such low weight. During the first the first week the max weight I lifted for 5 was only 80% of my max well below the theoretical 5 rep max. However during this week I will hit my theoretical 5 rep max. The weeks leading up to this are vitally important to make sure that I can keep to the schedule during this week and through out the next 9 weeks. With out this initial "light" weeks I have built a base that can carry me through this whole program. The problem with a linear progression model such as this is that eventually I will hit a wall and my progression will stop. So I have been checking out Westside Barbell's conjugate method. While I do not yet fully understand the method I do know that it turns out some super strong athletes. If I hit a wall sooner than expected I will definitely start experimenting with this method. Well I will let you all know how it turns out.
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