12 Week Strength Focus - Week 5

Week 5:

Day 1:

Back squat: 3x5 @ 84%

Bench Press: 3x6 w/ 2 sec pause on chest

Step up: 3x10 per leg w/ dumbbells
- higher isn't better.
- Concentrate on standing tall WITHOUT any assistance from the trailing leg
- https://www.youtube.com/watch?v=ZM5ayvTS5yg 

Dumbbell push press: 3x8: Use 2 heavy dumbbells


Day 2:

Deadlift: 4x4 @ 84% (use double overhand grip w/ straps, no bounce, descend & reset)

RDLs: 3x8 w/ heavy weight
- https://www.youtube.com/watch?v=zWz6pxnocSw

Dumbbell rows: 3x8 per arm w/ heavy dumbbells
- heavy, but without momentum
- https://www.youtube.com/watch?v=ej9XLPN3mPo

GHD: 3x7
- scale to hip extenstions if needed
- https://www.youtube.com/watch?v=p0oqLDZ8JcI - GHR demo
- https://www.youtube.com/watch?v=xdfyGviJRjs - Hip extension demo



Day 3:

Pause back squats: 3x2 @ 84% (no belt, pause in bottom for 2sec)

Front squat:  2 sets of max reps in 60sec @ 60% of 1RM

Power Clean: 2 sets of max reps in 60sec @ 75% of 1RM

Russian KB swing; 2 sets max reps in 2mins, HEAVY