On the second week 3x 5 week do onl y the required reps a nd do NOT perfor m a

On the second week 3x 5 week do onl y the required

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On the second week (3x 5 week), do onl y the required reps, a nd do NOT perfor m a single. Personall y, I lik e the “Part Two” version of this training in the earlier part of the training program. Don’t be afraid to hit your TM for a PR set and drop back down and do multiple set s wit h you r first set (see above First Set Last). Par t One Week One Week Two Week Three 3 x 70% 5 x 65% 5 x 75% 3 x 80% 5 x 75% 3 x 85% 3+ x 90% 5 x 85% 1+ x 95% 1x 1 @ Training Max 1x 1 @ Training Max Par t Two Week One Week Two Week Three 3 x 70% 5 x 65% 5 x 75% 3 x 80% 5 x 75% 3 x 85% 3 x 90% 5 x 85% 1 x 95% 1x AMRAP @ Training Max 1x AMRAP @ Training Max
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5/3/ 1 an d Dynamic Work I’ve been asked how to incorporate “dynamic” lifting into training countless times. Here’s an e as y way . The point of dynamic work is to move the barbell quickly and explosively, which yo u should already be doi ng o n all your sets . If you’r e not, star t now. Yo u don’t need to use a box squat to do “dynamic” squatting. Let’s also make sure that you are well - ­­ rest ed between your dynamic sets - ­­ don’t tu rn this int o a conditioning session. Your rest periods shoul d b e enou gh so th at your body is ready to perfor m to the best of your ability. Now if you are resting 10 minutes between sets, that is certainly a big proble m and maybe you shoul d b e going for walk rather tha n putt ing a ba r on you r back . In general, if you perfor m the dynamic work prior to the main work, take more time between sets. This will minimize the fatigue. If you do the dynamic work after the main work, you can put a stopwatch on yoursel f and short en the rest periods. Here is how you would progra m dynamic work for squat s and pressing movements. The first variation primes your body for better dynamic work and the second variat ion uses the dynamic work to prime your body for heavier work. Experiment to see which variation w ork s best for you. I’ m sure some Internet Tucker wi ll le t us all kno w the correc t way to do it, based on his whopping 1.2x bodyweight squat. Just move the weigh t f as t, no matter which variatio n yo u choose. One thing that might help is to do a couple sets of the dynamic work first. If you feel fast and strong, work up and do the main work. If you still feel slow and weak, keep doing the dynamic work until you feel prime and ready. Yo u can also wor k i n Joker sets into this traini ng (explained below). Variation One (For squats, bench pre ss and press) Week One Week Two Week Three 5 rep s @ 65% 3 rep s @ 70% 5 rep s @ 75% 5 rep s @ 75% 3 rep s @ 80% 3 rep s @ 85% 5+ rep s @ 85% 3+ rep s @ 90% 1+ rep s @ 95% Dynami c Wor k 8 set s of 3 rep s OR 5 set s of 5 rep s @ 70% Dynami c Wor k -- 8 set s of 3 rep s OR 5 set s of 5 reps @ Dynami c Wor k - ‐‐ 8 set s of 3 rep s OR 5 set s of 5 rep s @ 70% 16
Variation One (For deadlift) Week One Week Two Week Three 5 rep s @ 65% 3 rep s @ 70% 5 rep s @ 75% 5 rep s @ 75% 3 rep s @ 80% 3 rep s @ 85% 5+ rep s @ 85% 3+ rep s @ 90% 1+ rep s @ 95% Dynami c Wor k -- 5 set s of 2 - ­­ 3 rep s @ 70% Dynami c Wor k - ‐‐ 5 set s of 2 - ­­ 3 rep s @ 70% Dynami c Wor k - ‐‐ 5 set s of 2 - ­­
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