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In this episode you’ll learn how to achieve more faster, plus…
- The lifts to do to get strong.
- How to get stronger every week.
- When to adjust your strength program.
- What will keep you getting the gains.
- And much, much more.
Strength program rules
Week 1
Find your 5 rep max for:
Back squats
Front Squats
Deadlifts
Stiff leg deadlift
Bench
DB bench
Shoulder press
DB shoulder press
Pull-ups
Bent over barbell rows
Week 2
Monday: Back squats + 2-5 pounds
Wednesday: Deadlifts
Friday: Bench press
Saturday: Pull-ups
*You can adjust the days however you want, but only one heavy lift per day.
Week 3
Increase load by 1-5 pounds for the same amount of reps. Use as many sets as you need.
If you don’t improve…
* The next week will be a de-loading where you’ll drop down to 80% of your 5 RM for 1 set of 5 reps.
The following week after de-load…
* Select the next lift from the same movement pattern, and start over from there.
* For example: if you’re doing back squats, you’d switch to front squats.
Resources and links mentioned in this podcast
– InsideTracker.com – Use code ALLAROUNDJOE for a discount.
– WHOOP.com – Use code ALLAROUNDJOE for a discount.
*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you.
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