King Joes Barbell Club

        

ROCK IRON STEEL

Workout strategy 1

1# train every other day, 7 days a week, 365 days a year.
2#train bench squat, bench deadlift, bench squat ect every other day
3# Do 25 singles with a minute to two minutes rest between each lift in the deadlift and squat. Do 12 singles on bench every squat and deadlift day.

Mon - squat 25 singles, bench 12 singles
tues off,
weds - deadlift 25 singles, bench 12 singles
thurs-off
fri-squat 25 singles, bench 12 singles
sat off
sun- deadlift 25 singles, bench 12 singles.

4# every week add 20lbs to your squat and dead and 10lbs to your bench

5#every month max out in each lift and if the poundages your using in your weekly workout are over 70% adjust and decrease your weight to match. if the weight is under 70% of your max, add weight to your weekly workouts and adjust. This way you stay in your target of 70% max in workouts

workout strategy 2

1#Lift everyday, every week, all year
2#do four singles in each lift with one to two minutes rest between each single and go from one lift to the next quickly, start with the squat, then bench then dead. Use 70% of your max
3# add 5lbs to your bench every 3 days add 10lbs to your squat and dead every 4 days
4# Max out in all lifts every 3 weeks if the poundages your using in your weekly workout are over 70% adjust and decrease your weight to match. if the weight is under 70% of your max, add weight to your weekly workouts and adjust. This will keep you in your target zone. Concentrate on speed when performing the lifts during your daily workout.