Monday, Apr. 12/10

New Cycle

For the next two weeks we will be focusing on improving maximal strength within the bench press and low bar back squat. Basically we will be using the conjugate training system developed by the great strength training coach Louie Simmons although other protocols will be implemented. This macrocycle will incorporate two training days each for the lower body and upper body. The upper and lower body training split will have a Maximum Repetition Day where the focus is too improve maximal strength through better intra and inter-muscular coordination (getting more muscle fibers activated) . Within the Max Rep day we will use different variations of the bench press and the squat. For example we could close-grip bench, board press, floor press, or a JM Press for the bench. For the squat we can introduce a box-squat from a number of different heights/stances, front squat, zercher squat, and more than likely I will bring a Overhead squat into the training.

Below is an example of what your box squat might look during the training session:

Ex. Day 1 - Monday - Max Rep Lower Body

A. Box Squat - 5/45, 5/135, 5/225, 3/275, 3/305, 2/335, 1/345, 1/355

Progressively you increase the load for the box squat. Do not exhaust the nervous system until the last two attempt for a one rep maximum.

We will talk about the other day within the macro-cycle, Max Velocity, at another date.



Day 1 - Max Rep Lower Body

Foam Rolling and corresponding exercises to improve Ankle Mobility / Hip Mobility / Thoracic Mobility


A. Low Bar Wide Stance Box Squat - 31X1 - work up to a 1RM - break 2-5 minutes between sets, based on fatigue

B1. Split Squat - 30X0 -5-8 reps each leg - rest 20 secs
B2. Russian Twist - 20 total reps - rest 60 secs
B3. Wide-Stance Good Morning - 3110 - 5-8 reps - rest 20 secs
B4. Back Extension - 2020 - 15-20 reps - rest 60 secs

Perform 3 total sets

Any Questions?