Daily Workout: December 28th, 2017
Tonight was a simple squat workout (see below). The format itself is the 10-1 Strength Ladder Format. I choose a movement (back squat, deadlift, bench press, front squat, etc) and then do 10 reps at a light weight. Then I do 9 reps at a heavier weight. 8 at an even heavier weight, and follow the pattern of adding weight and doing reps until I complete a single. The percentages I usually use are below.
10 reps @ 30% 1RM
9 reps @ 35% 1RM
8 reps @ 40% 1RM
7 reps @ 45% 1RM
6 reps @ 50% 1RM
5 reps @ 55% 1RM
4 reps @ 60% 1RM
3 reps @ 65% 1RM
2 reps @ 70% 1RM
1 rep @ 75% 1RM
If you feel good you could also do singles at 80% 1RM, 85% 1RM, and 90% 1RM.
The Bobby Maximus How To Videos Section (Media-Video-How To)
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Note about the training: Day to day entries will change. Some entires will be workouts I have done that day, some entries will be workouts that people I train did that day. Some entries will be my favorite all time workouts or something I saw on the internet that I thought would be good for you to experience. Remember that because of the changing nature of the entries these workouts are not meant to be prescriptive. For example they aren’t necessarily written down with the intention of you following them precisely. Rather, they are meant to collectively build a resource that you can learn from. Hopefully you can implement some of these ideas and workouts into your own training in order to better your fitness.
Also note that I won’t be posting at the same time every day. If I workout early then it might get posted early. If I workout late then it might get posted late. If I am in different time zone then hell, I don’t know what time it will show up. Just a head’s up. That said, I will do my best to get them to you in a timely fashion. You have my word on that but remember I don’t have an army of internet monkeys at my beck and call. I am doing this on my own…