thestrongbear

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Part 3 of 11 Workout Types: Competition Day = Your competiti..

Part 3 of 11
Workout Types:
Competition Day = Your competition lift at prescribed percentage for prescribed sets x reps + accessories

Assistance Day = A Competition-like accessory lift at 50-70% for prescribed sets + accessories

Examples of a competition-like accessory lifts for each exercise include
Squat:
High Bar Squat
SSB Squat
Front Squat
Hatfield Squat
Hack Squat
Pin Squat

Bench:
Close Grip Press
Board Press
Floor Press
Larson Press
Pin Press

Deadlift:
Deficit Deadlift
Wagon Wheel Deadlift
Block Deadlift
Rack Deadlift
Box Deadlift
Romanian Deadlift
Straight Leg Deadlift

The below weight progressions are for the competition lifts and accessory day competition-like lift. This will almost always be the heaviest exercise of the day

2020-09-08 02:05:11 +0000 UTC View Post

Part 2 of 11 Training Schedule: You will train everything tw..

Part 2 of 11
Training Schedule:
You will train everything twice in a 10 day period, one session will be competition based and one session will be lighter accessory day that is more muscularly focused. Every training day should be technique focused! A training week is 10 days long. A training phase is 30 days long. After 30 days, changes will be made and new accessory/assistance will be programmed based on your needs and weaknesses.

Phase 1
Week 1
Day 1 Competition Squat
Day 2 Competition Bench
Day 3 Competition Deadlift
Day 4 Off
Day 5 Off
Day 6 Assistance Squat
Day 7 Assistance Bench
Day 8 Assistance Deadlift
Day 9 Off
Day 10 Off
Phase 1
Week 2
Day 11 Repeat

2020-09-08 01:40:13 +0000 UTC View Post

Part 1 of 11 Terms to Know: One Rep Max = The most amount of..

Part 1 of 11
Terms to Know:
One Rep Max = The most amount of weight you have successfully lifted for one rep in the last 6 months or conservatively know you can definitely do right now

AMRAP = as many reps as possible while maintaining correct technique. Once technique breaks STOP LIFTING

Training Week = 10 days, the amount of time it takes to cycle through all 6 training and 4 off days

Phase = 30 days, new exercises will be programmed in based on your needs and weaknesses at the start of every new phase

Competition Squat/Bench/Deadlift =
How you would squat/bench/deadlift in competition to lift maximal weight. Wear your belt, sleeves, wraps, or any equipment that you would in a competition

Competition Day = Your competition lift at prescribed percentage for prescribed sets x reps + accessories

Assistance Day = A Competition-like accessory lift at 50-70% for prescribed sets + accessories

Off Day = Do not lift weights

SSB = Safety Squat Bar