- First thing I need you guys to do is figure out your maxes for the core lifts (back squat, hang clean, deadlift)
- To do this, take 80-85% of your perceived max for each lift and perform as many reps as possible
- I want you guys to email these numbers (weight and reps) to me as soon as you can
* Hang clean max will be the most reps you can complete without dropping the bar to the ground
** On deadlifts, I want you guys to drop the bar at the top of the lift and reset before each rep to avoid any chance of injuring yourself by lowering the bar incorrectly
** On deadlifts, I want you guys to drop the bar at the top of the lift and reset before each rep to avoid any chance of injuring yourself by lowering the bar incorrectly
The entire program will be based off of these numbers that you send to me, so be sure they are accurate.
Here is an outline of the program so you guys can have an idea what we will be doing...
***Note: Incoming Freshman and Sophomores will be doing a slightly modified version of this program for the first 4 week period. I want you guys to gain more size at the beginning of the program so that is why this first period is modified. This period will not be percentage based, rather based on feel and your ability to complete each set. Your rep scheme will be:
3 sets of 10 for week 1
3 sets of 8 for week 2
10, 8, 6 for week 3
and the same deload as week 4
As you can see, the program is very formulated and I would like you guys to follow this as close as possible. Set 3 of weeks 1-3 mean that you will do as many reps as possible even if you exceed the number of prescribed reps. Let's say you're cleaning 175 lbs for 85% of your 1 rep max and the weight is feeling light that day, you should do as many reps as possible without dropping the bar to the ground.
Week 4 is a deload week which gives your body a chance to recover after the previous 3 weeks of lifting. I want you guys to stick to the reps and percentages listed here, this week plays a big part in your body's ability to recover and put up strong numbers in the next 4 week cycle.
I strongly recommend keeping a log so you always remember the weights you lifted in a particular week.
The idea of this program is to break rep records, not necessarily 1 rep max records. Last year I was big on finding 1 rep maxes but I feel that this will be a better way of pushing yourselves and also a way to prevent any injuries that can happen when trying to move a ridiculous amount of weight around. If by the end of this program you go from lifting 225 lbs for 5 reps to lifting it for 9 reps, you will have gotten stronger, that is the idea behind this program.
As always, email me with any questions you have about the program. I will be posting additional information on the home page of the website as we progress through the summer.
As always, email me with any questions you have about the program. I will be posting additional information on the home page of the website as we progress through the summer.
