06.08.22

7
Jun

06.08.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Deadlift

For load:

10 reps (112%)

12 reps (110%)

14 reps (107%)

– Rest 3:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to Week 10 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 deadlift, but once the bar hits the ground, it should come right back up.

Rest about 3:00 between sets.

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

In Accessory – I, perform the tempo Bulgarian split squats by taking 3 seconds to lower to the floor on each rep. Use a pair of DBs to perform this movement and select a weight that will allow you to go unbroken. If needed during the plank, take a short rest and get back up as fast as possible.

WARM-UP

3 sets:

1:00 bike, row, SkiErg, or run

10 staggered-stance good mornings/leg

10 leg swings/leg (front and back)

10 alternating Cossack squats

1 set:

10 deadlifts (35/45 lb)

5 deadlifts (add 10-45 lb to each side)

5 deadlifts (add 10-45 lb to each side)

5 deadlifts (add 10-45 lb to each side)

– Your next weight should be your starting weight.

ACCESSORY – I

On a 10:00 clock:

Every 2:00:

8 tempo Bulgarian split squats (8/leg)

Hold a plank with the time remaining on the 2:00 clock.