Thursday, July 21, 2016

Test day

Vanessa learning the front squat
Since summer is all about going heavy and getting strong, we tend to test a little more frequently than the rest of the year. Today is a 1RM test on strict press. Make sure you record this so that you can base your percentages on this until we test again.

If you make a huge jump from the last time we tested, you should also adjust your 3x5s up in the strength portion. If your current 3x5 weight is less than about 75% of your new 1RM, move the 3x5s up to about 75%.

Remember, you can always get your latest strength report here. (Unless you're Brian and you found a way to break the script.)


squat 3x5
3 pull-ups between sets


press 3-3-2-2-1-1-1 to a new 1RM

Endurance Option

accumulate 15 squats at 5RM
3 pull-ups between sets


press 3-3-2-2-1-1-1 to a new 1RM

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