Work up to 1RM.
Then drop back to 50% load for 5 reps, increase by 20% after each set for 5 reps until failure.
Lower Body – Minimal rest between sets
Dead Lift
Back Squat
Front Squat
Med Restrict Alternatives:
Machine Back Squat
Leg Press
Leg Extension
Leg Curl
Bench Press
Hang Cleans
Push Press
Shoulder Press
Med Restrict Alternatives:
Machine Bench Press
Machine Shoulder Press
Seated Row
Full Body - Minimal rest between sets
Clean and Press
Thruster
Overhead Squat
Sumo Deadlift High Pull and Press
I wasn't present for this session as I am currently in Nowra until the end of the week doing a course. I'm interested to see their results though, see where people have improved or if they decided to slack off because I'm not there.
ReplyDeleteThat's the brilliant thing about keeping a record of their efforts in a data base. Given enough data, patterns form, inconsistencies stand out. But most importantly, an imbalance in a person becomes glaringly obvious. For example, one of my MR (medically restricted) soldiers has a 1RM push overhead (shoulder press) 44.5kg, can pull (seated row) a 1RM of 44.2kg, can lift vertically whist standing (upright row) a 1RM of 33kg and push (bench press) 1RM of 44.8kg. Yet he can only deadlift a 1RM of 64kg and his leg press was 63kg 1RM.
Now consider that he has had two surgeries on his right shoulder, can not support his own weight in an overhead suspended position.
Yes he is weak, yes he has some major issues inhibiting him physically but the numbers don't lie, they clearly state there is also a number of major imbalances that are causing some of his issues, or at least are a big contributing factor.