04.22.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Strict press:

For load:

8 reps (107%)

10 reps (103%)

12 reps (98%)

– Rest 3:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to week 3 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.

Today we are working off of our 20 rep max that we found in week 1. Take the load of your 20 rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Each set is meant to be unbroken. Feel free to rest with the bar in the rack position, but you should not have to re-rack the bar.

Rest about 3:00 between sets.

Look for next week’s percentages to go down and the reps to increase.

In Accessory – I, use a pair of DBs that allows you to perform the seesaw press and DB Cuban presses unbroken. These should be two different weights. The seesaw press will be the heavier of the two.

Use a pair of small plates (2.5-5 lb) or a pair of light DBs (nothing heavier than 10 lb) for the bent-over Y-raises

WARM-UP

3 sets:

1:00 bike, row, SkiErg, or run

10 PVC pass-throughs

10 ATY raises (with small DB or plates)

10 push-up to down dogs

10 PVC strict presses

1 set:

10 strict presses (35/45 lb)

5 strict presses (add 10-25 lb to each side)

5 strict presses (add 10-25 lb to each side)

5 strict presses (add 10-25 lb to each side)

– Your next weight should be your starting weight.

ACCESSORY – I

4 sets:

10 alternating DB seesaw shoulder presses

10 bent-over Y-raises

10 DB Cuban presses