Lifting – Wed, Oct 12

11
Oct

Lifting – Wed, Oct 12

Bell House Fitness – Lifting

10.12.22

MAIN LIFT

3 sets:

5 bench presses

– Building to your heaviest set of 5.

  NOTES

We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!

We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.

Build to your heaviest set of 5 unbroken reps today. Take ample time to warm up and build to your starting weight. This should be around 80% of your 1-rep max.

If available, be sure to have someone spotting you or at least keeping an eye on you.

In Accessory – I, go as heavy as possible on the farmer’s carry. If you really want a challenge, try performing the farmers carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 5 reps unbroken.

WARM-UP

1 set:

400-m run

10 up-downs to a target

100-ft bear crawl

10 push-ups

100 mountain climbers

10 burpees to a target

1:00 band pull-aparts

1 set:

10 bench presses (empty barbell or training bar)

5 bench presses (add 10-45 lb to each side)

5 bench presses (add 10-45 lb to each side)

3 bench presses (add 10-45 lb to each side)

– Your next weight should be your starting weight.

ACCESSORY – I

4 sets:

50-ft farmers carry

20 weighted hip extensions

– Rest 1:00-2:00 between sets.

Bench Press (3 sets:
5 bench presses
– Building to your heaviest set of 5)