1 x 10 at 60% of 1 rep max
1 x 8 at 70% of 1 rep max
1 x 6 at 75% of 1 rep max
1 x 4 at 80% of 1 rep max
1 x 8 at 65% of 1 rep max
1 x 8 at 70% of 1 rep max
1 x 6 at 80% of 1 rep max
1 x 6 at 85% of 1 rep max
Post weights to BTWB
For the past 3 weeks Friday’s have been dedicated to a modified Hatch Squat program. The concept with the squat program has been to increase overall strength in the squats while at the same time building muscle endurance in the squats. We’ve had you lift some high percentages for multiple sets and reps, thereby increasing your strength, but also increasing your comfort level with more reps at heavier weight. This should translate to increase 1 rep max strength, but also the ability to continue to work longer without rest when we have metabolic conditioning workouts that include some type of squatting.
For the next 3 weeks, we are shifting our lower body heavy day to Tuesdays. We will continue to follow the Hatch percentages for back squatting, but we are moving away from the front squat and focusing on the deadlift. The percentages for the deadlift will be the same we started with 3 weeks ago with the back squat. You can see from today’s workout that the reps and sets for the deadlift are the same as the were for day 1 of the back squat 3 weeks ago.
Like the back squat and front squats from the previous 3 weeks, the deadlift will start with higher volume at lower percentages and gradually increase percentages while decreasing volume. As discussed before, the key to seeing benefits in this type of programming is consistency. We like to let you know that we have a lifting program scheduled on certain days, so you can plan accordingly.
The back squat portion of the workout will continue on the same progression as we’ve been doing for the past 3 weeks. Volume will begin to decrease but the percentages are going to increase. At the end of the next 3 weeks, you’ll be doing 90% – 95% of your 1 rep max back squat for multiple reps. With the volume decreasing and the percentages increasing, you’ll want to make sure you rest around 3 minutes between sets. Trying to lift too soon will shock your system so you’ll want to make sure you are rested enough between sets. The goal with the rest in between sets is to let your body recover, but not cool down. Have a seat and watch the clock. When you feel like you’ve rested enough, get back under the bar and give it hell.
Skiing and Snowboarding season is right around the corner so let’s get those legs in shape. See you all on Tuesdays for some serious lower body strengthening.