Lifts based on current 1RM, rest 30 – 45 secs between lifts
Conservative 1RM #350
Week 1
Day 1 65% 15 Singles 227 237 247 # 252 257
Day 2 70% 12 Singles 245 255 265 # 270 275
Day 3 75% 10 Singles 262 272 282 # 287 292
Day 4 80% 8 Singles 280 290 300 # 305 310
Day 5 85% 6 Singles 297 307 314 # 319 324
Day 6 Off
Day 7 Off
Week 2
Add 10 lbs to each day’s lift from Week 1
Week 3
Add 10lbs to each day’s lift from Week 2
Week 4
Unload with Steve Wilson DL routine from original RKC book
2-3 sets DL 2-3 times/week @ 26-32% 1RM
OR
2-3 sets 20 kb snatches/swings 2-3 times per week.
Week 5
Add 5lbs to each day’s lift from Week 3
Week 6
Add 5lbs to each day’s lift from week 5
Week 7
Day 1 Off
Day 2 Off
Day 3 Off
Day 4 Off
Day 5 Off
Day 6 MAX Day
Day 7 Off
I tested on day 8, as I was busy at work for the Max Day on day 6. Well, I tested today, and was so encouraged that I was going to pull 405. I have been mentally focusing on it for 7 weeks. I really believed I was going to get it. Warmed up with a few dynamic stretches, pulled a few at 225. Rested 5 minutes, loaded up 405 and couldn’t even budge the damn thing. Rested 5 minutes, dropped to 385. Nothing. By now, my CNS is probably fried, so I dropped down to 315…….couldn’t even move that. What happened? What do I do next? How do I build back up again effectively?
Thanks for any thoughts?
