Wednesday, February 7, 2018

Train The PJ Way Newsletter: Wimpleton Wednesday

Hey Hey, It's Wimpleton Wednesday!

It's a great day to Squat, so let's get after some CVT (Classic Volume Training)

Classic Volume Training, Week 2, Day 2
Leg Day
Squats or Deadlifts: 8 x 10 @ 65%
Super-Set with Leg Curls 8 x 10 @ 65%
Calf Raises: 5 x 10
Pair up the Squats or DL's with Leg Curls, resting a minute between each set (DL, rest 1 min, Leg Curl, rest 1 min, etc)
Hit it up with an ab finisher with a ladder:
10 KB Swings, 10 Leg Raises
9 Swings, 9 Leg Raises, 8, 8, 7, 7, etc. down to 1.
Make sure you get some coffee in today, and get it in an awesome mug like this:
Today's Fitness Tip: The popular HS and college athlete program, Bigger, Faster, Stronger (BFS) isn't too bad of a program to follow if you're looking for a basic, quick routine.  Their In-Season plan might be ideal for those who are short on time, but still want to make some progress.
Week 1: 3 x 3 (easy) - Go somewhat easy on these sets, its a lighter week. A good guide? Your weight for sets of heavy 5 reps, do 3 of them instead with those 4 to 5 rep weights.
Week 2: 3 x 5 (medium) - much like 5x5 routines, progressively build into a hard set of 5 at the end.
Week 3: 5-3-1 (hard) - build up to some heavy sets here.
Week 4: 10-8-6, 4-4-2  - Use 4-4-2 on lifts like DL's and Power Cleans, 10-8-6 on others.
After 4 weeks, return to Week 1.
Some good pairings are: Squats, Bench Press, Deadlifts, Power or Hang Cleans for these heavier sets. 2-3 sets of 8-10 on auxiliary lifts like Lat Pulldowns, shoulder presses, and ab/core exercises are suggested.
My suggested pairings: DL and Power Cleans, then Bench Press and 1-Arm Rows. 
DL, rest 2 minutes, PC, rest 2 minutes, repeat until done.
BP, rest 2 minutes, 1 Arm Rows, rest 2 minutes, repeat until done.
Train The PJ Way
PJ Wimpleton
Coach Rick Karboviak

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