Ana is starting up a Strength-Cycle to supplement our training… old-school lifting… nothing more. Tues, Thur, Sat. It’s based off Mark Rippetoe’s “Texas Method”. I’m calling it “BACFB Strength”. It looks like this…
“Day 1 (volume) is to be done @ 90% of 5RM, Day 2 (recovery) @ 80% OF DAY 1 working sets. Day 3 is intensity day… it focuses the tonnage from Monday into a new 5RM, or within 2% of it to allow for training-quality technique.” Coach Ana
This will work perfectly with Outlaw Barbell program… Thursday is recovery… Sunday is rest. If you don’t have a clue what your 5RM is, I suggest start working @80% of your 1RM as your 5RM. Keep a training log.
- Squat 5×5
- Bench press 5×5
- Deadlift 1×5
- Pendlay Row 3×10. ***As far as weight goes, 65% of your 1RM Clean is a good starting point. If that’s “too light”, pause at the top, but keep your form perfect… no “kipping”.
- T2B 3×10
A LOT of work to do. Better eat your Wheaties… but after last week, you’re probably already carbo-loaded.