Numbers and work for training, week 3
(First cycle beginning numbers)Military Press: 115 x 10 (x .0333 + 115) EST 1RM = 153 (90% = 138)
Deadlift: 405 x 2 (x .0333 + 405) EST 1RM = 432 (90% = 389)
Bench: 185 x 8 (x .0333 + 185) EST 1RM = 234 (90% = 210)
Squat: 365 x 4 (x .0333 + 365) EST 1RM = 414 (90% = 373)
Monday:
Military Press
138
(Warm ups:
Stretch – Jump Rope and/or Broom handle stretch
40% x 5 = 55
50% x 5 = 70
60% x 3 = 82)
75% x 5 = 105
85% x 3 = 120
95% x 1+ = 135
Assistance Work #2:
Dips:
5 sets of 15
Chin-ups:
5 sets of 10
Tuesday:
Deadlift
389
(Warm ups:
Stretch – Foam roll, hip flexors/quads, band/touch toes)
40% x 5 = 155
50% x 5 = 195
60% x 3 = 235)
75% x 5 = 295
85% x 3 = 330
95% x 1+ = 370
Assistance Work #2:
Good morning:
5 sets of 12
Hanging leg raise:
5 sets of 15
Thursday:
Bench Press:
210
(Warm ups:
Stretch – Jump Rope and/or Broom handle stretch
40% x 5 = 85
50% x 5 = 105
60% x 3 = 125)
75% x 5 = 160
85% x 3 = 180
95% x 1+ = 200
Assistance Work #2:
DB Bench:
5 sets of 15
DB Row:
5 sets of 10
Friday:
Squat
373
(Warm ups:
Stretch – Foam roll, hip flexors/quads, band/touch toes)
40% x 5 = 150
50% x 5 = 185
60% x 3 = 225)
75% x 5 = 280
85% x 3 = 315
95% x 1+ = 350
Assistance Work #2:
Leg press:
5 sets of 15
Leg Curl:
5 sets of 10