05.13.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Back squat:

4 sets:

5 reps (110%)

– Rest 1:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to week 6 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.

Today we are working off of your 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 at the top of the back squat with the bar on your back, 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 go up.

In Accessory – I, we are finishing off your core and posterior chain. Each minute is :40 of work followed by :20 of rest. During the :40 of work, move with purpose, meaning control. Try not to rush each movement to get as many reps as possible. Instead, feel exactly what muscles you’re recruiting and focus on completing the best range of motion possible. The DB weight for today should be light to moderate.

WARM-UP

3 sets:

1:00 bike, row, SkiErg, or run

10 alternating Spiderman stretches

10 leg swings/leg (across body)

10 good mornings

10 air squats

1 set:

10 back squats (35/45 lb)

5 back squats (add 10-45 lb to each side)

5 back squats (add 10-45 lb to each side)

5 back squats (add 10-45 lb to each side)

– Your next weight should be your starting weight.

– Take weight out of a rack.

ACCESSORY – I

EMOM 15:

Min. 1 | :40 DB Romanian deadlifts (35/50 lb)

Min. 2 | :40 hollow hold

Min. 3 | :40 banded side steps