YAY!!! Blog is back up and running!! Okay finally back at it! Just in time to fill all of you folks in about our new training cycle that starts tomorrow. Few things to note before we get into that. Next Sunday we will be holding a powerlifting total if you would like to attend please let me know so I can get an idea of how many people are coming.

For those of you that don’t know what that is, it will be set up somewhat like a mock powerlifting meet where you have 3 attempts to establish a 1RM (Rep Maximum) in the Squat, Bench Press and Deadlift. We ran one in July where we had Anna, Aaron, Bob, James & Ryan showed up. If your curious about it at all, ask one of these folks or myself while at the gym this week what it’s like.

We will be kicking off at about 1030am, depending on how many people are coming I’m budgeting for an hour and a half to two hours. It’s a lot of fun and its always cool to see what your body is capable of and hang with some fellow gym folk in a more relaxed setting. I’d encourage everyone to give it a shot, veteran or rookie alike ;).

Now onto the training info…

New Programming Cycle

Monday will be a 2-Lift day in which the Bench Press and Barbell Bent-Over Row are super-setted (performed back to back). Olympic lifts will be on-the-minute or every-other-minute-on-the-minute work. Squat days will include both Back Squats and Front Squats

Monday – Bench Press + Bent Row + Conditioning

Wednesday – Squat + Conditioning

Friday – Snatch + Conditioning

Saturday – Deadlift/Clean Complex + Conditioning

Bench Press Cycle

3×5 Linear Progression

Start light enough to add weight throughout the cycle.

Barbell Bent-Over Row Cycle

3 x 8 Linear Progression

Start light and perform the reps with perfect strict form.

Snatch Cycle

Varying on-the-minute and every-other-minute-on-the-minute work. We’ll be pulling both from the floor and from the hang, and doing both full and power versions of the lifts. Snatch Balance and Overhead Squat work will be in the mix on Snatch days.

Squat Cycle

Back Squat 2 x 12
Front Squat 2 x 8

Warm up and perform your work sets on the Back Squat and then move directly to your work weight for the Front Squats. Start light enough to add weight each week.

Deadlift/Clean Cycle

Varying on-the-minute and every-other-minute-on-the-minute work. We’ll be pulling both from the floor and from the hang, and doing both full and power versions of the lifts.

 

If you have any questions please don’t hesitate to ask!!

See you in the gym!