lørdag 14. januar 2012

Westside/Power to the People Hybrid from Pavel Tsatsouline

Some people have reported massive gains in deadlift strength with this program


Lifts based on your current 1RM.
Rest 30 - 45 secs between lifts


Week 1:

Day 1 65% 15 Singles
Day 2 70% 12 Singles
Day 3 75% 10 Singles
Day 4 80% 8 Singles
Day 5 85% 6 Singles
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 (I actually did my MAX test on Thursday, I had a KB workshop to teach on Saturday)
Day 7 Off

Week 8

Unload as Week 4