Wednesday, November 27, 2013

November 27, 2013

A quick note and reminder to those who have been following along that are not part of the LCI Community.  The daily programming is reflective of the days the fitness center is open and not optimal programming to incorporate rest times and so on.  Ideally the programming would be best followed in a 2 on 1 off 2 on 2 off style.  Off days may utilize accessory training, technique development, mobility and flexibility work.  However, I do prescribe 2 days of rest a week to allow for recovery and growth.  It will not hurt you to do a 4 on 3 off schedule, but it is not optimal for gains.

A. Wave Ladders (by Christian Thibaudeau)
Using your 1 rm follow the protocol listed below. Move as far down the ladder as possible. If you fail on a round that is where you stop and move to part B. This is the last week of the 3 week phase of training. Next week we will look to establish a new 1 RM before taking some time to deload. After this week of training, mark your progress and set goals for the following weeks testing. Rest time will 2-3 min between sets and 4 min between waves
Wave 1
1x3@ 85%
1x2@ 88%
1x1@ 92%
Wave 2
1x3@ 85+ 20lbs
1x2@ 88+ 20 lbs
1x1@ 92+ 20 lbs
Wave 3
1x3@ 85+ 30 lbs
1x2@ 88+30 lbs
1x1@ 92+30 lbs
B. 21-15-9
Sumo Deadlift (135/95)
Manmaker (35/25)