2014-08-27

WEDNESDAY WORKOUT

Today we'll do a little strength testing. :-)


Strength 10 - 15 Minutes PER Movement:

Strict Press - Absolutely NO hip drive. Find your 1RM Strict Overhead Press.

Warm-up sets should look something like this:
60% x 2 - 3 reps
75% x 1 - 2 reps
85% x 1 rep
90 - 95% x 1 rep
102% & up for 2 - 3 sets of 1 rep, setting your new 1RM


Deadlift - If you're wearing squishy shoes, take them off. NO Weightlifting Shoes for Deadlifting. This should go fairly quickly, as long as you know what your old 1RM was.

Warm-up sets should look something like this:
60% x 3 - 5 reps
75% x 3 reps
90% x 1 - 2 reps
105% x 1 rep
110% x 1 rep
110% & up for 2 - 3 sets of 1 rep,  setting your new 1RM.
*Obviously, the last couple of sets sound pretty ambitious, but you should set a new personal best by a pretty good margin. Aim high, and don't sell yourself short; pull hard guys & gals!!!

11 comments:

Emilie Goldsberry said...

75# press I'm stuck there!! BUT...
295# DL -best previous was 233#x 5 which I believe is 265#ish so 30# PR!

Darren said...

105# strict press
320# deadlift!!!

John Dunn said...

135# Strict Press 5# PR
435# Deadlift 50# PR

Anonymous said...

165# press
615# DL
Brendan

Lisa Dempsey said...

Lisa: 70# strict press (5# PR)
170# deadlift (20# PR)

Rachel:60# strict press
175# deadlift

Leah said...

Press 67#
Deadlifts 215#

Grace_Says said...

100#press, 275# DL

vice said...

whoa loved it, back is getting better and healing!
88# strict press

210# DL 15# PR

dani b. said...

75# strict press & 233 deadlift.

Crystal Stidham said...

65# strict press (73# old 1RM)
265# deadlift (275# old 1RM)

Rachel said...

70# strict press (5# PR)
255# DL (last 208x5 so 237, 18# PR)