Dead Reckoning (Wednesday 24 June 2009)

In the near future I am going to be having you all work towards calculating your 1 rep max efforts for a variety of lifts. For some of you, that means workouts with a couple of single effort lifts and for others it means sets of 3-5 heavies. Why the difference? Comes down to your experience level with training. Novice lifters (those lifting for a year or less) shouldn't be lifting their 1 rep weight because the form is often not quite dialled in right so it can be dangerous. For these lifters an adequate 1 rep lift value can be calculated from the 3 or 5 rep max numbers. For the intermediate lifter a true 1 rep effort can be used every so often without cause for worry.

Whatever your experience level, expect to see some heavy lifting coming your way.

In the spirit of that we will be doing some heavy deadlifts today to get a general idea of where we are.

Buy In

Pistol Progression

Strength

Deadlift 5 x 3

Conditioning (Muscular Endurance)

For Time
30 Pull-up/60 Squats
25 Pull-up/50 Squats
20 Pull-up/40 Squats
15 Pull-up/30 Squats
10 Pull-up/20 Squats
5 Pull-up/10 Squats

Cash Out

PNF stretching with a partner

As always, post times/weights/thoughts to comments or your FK.UK log.

Vires et Honestas