06.13.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Back squat

For load:

8 reps (115%)

10 reps (112%)

12 reps (110%)

– Rest 3:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to Week 11 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 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.

Next week we will finish this cycle with a retest of our 20-rep maxes.

In Accessory – I, use the heaviest pair of DBs possible to complete the DB step-ups. Increase load across each set.

Use a barbell for the reverse lunges. Increase load as needed.

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

5 sets for load:

10 alternating DB step-ups (20/24 in)

10 alternating reverse lunges