Happy Thanksgiving people!!
During the holidays, we know gyms close early and some are closed completely. Most “normal” people take this as an excuse not to train. Well guess what? We are not normal…no. We train harder, faster & stronger than anyone out there.Hell, if gyms are closed, we start doing pull-ups on the monkey bars at our local park. Or maybe you grab some sandbags and run like the wind. If you are really badass, you go to your local Big 5 and do a full body workout in the fitness equipment aisle.
Aside from the wondrous Thanksgiving day, here is a brief introduction to the workout. This type of workout is primarily designed for the mid intermediate to advanced seasoned veterans. So newbies, approach with caution! In this workout, you need to know your 1 rep max. If you don’t know, our fitness calculators can help or better yet, use this one down below for convenience.
Quick rundown before we begin:
- Basic premise of the program involves effectively lifting at around 90% of your 1RM comfortably.
- It’s a good point to work towards heavier weight as it conditions your body to become accustomed to heavy weights.
- The program is mainly geared to compound movements such as clean pressing, squats and of course, deadlifts.
- It can be integrated into your existing routine, but it’s meant to be performed once a week.
- If you want more intensity, try twice a week; although, it’s best to leave it as is.
- Optional, but you can include a lighter day. Mainly a workout that consist of exercises focusing on weak points.
Finally The Meat & Potatoes (Yes, I am hungry right now)
Some other key notes:
- If you happen to fail or overkill it in weeks 1 or 2, restart the program with a more manageable weight to start with.
- Are the decimal percentages necessary? No, but they look very cool and scientific in a way making it that much more effective. Aside from that, it’s more wiggle room than anything.
More key notes, but effective ones:
- Only do the sets listed. You will also want to warm-up properly. Squats with body-weight or lightweight or cardio. Whatever floats your boat. With deadlifts, I prefer some assisted pull-ups or regular pull-ups.
- Example. if your doing a 375 pound deadlift, some light warm-ups can be around 50 x 8-15, 135 x 6, 235 x 4, 275 x 2, etc. This is not set in stone so you can mismatch the whole scheme.
- If you complete this program and wish to repeat, add 5-20 pounds to each set. Also, send us your results if this program helped! We will showcase your results…no really we will!
One other point to remember is that increasing strength takes hard work, determination, perseverance & dedication. Motivation is another driving force to add to the mix. Nothing great comes without sacrifice…