05.26.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Strict press

4 sets:

10 reps (90%)

– Rest 1:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to Week 8 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 with the bar in the front rack position, but you should not have to re-rack the bar.

Rest about 1:00 between sets.

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

In Accessory – I, perform the Pendlay rows and the pull-overs back to back, also known as a superset. Once you finish both movements, rest in the time remaining on the 3:00 clock. For both movements use a moderate weight that will allow you to complete the reps unbroken.

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 – 1

Every 3 min. for 15 min:

10 Pendlay rows

15 DB pull-overs