We will start the workout by working up to a heavy, but comfortable single.
Work up to about 85% of your your max. If your max is below 150 kg increase the weights by 10 kg per set. If your max is above 150 kg. increase the weight by 20 kg per set.
For the rest of our sets we drop the weights back and do some reps. We are going to do 3 sets of as many reps as we can. If you train alone you should keep 1 or 2 reps in the tank. Missing a weight alone could be anything from uncomfortable to fatal.
This is the weights you will use for the 6 first weeks of the program:
Week 1: 70% for 3 sets of AMRAP(as many reps as possible).
Week 2: 72,5% for 3 sets of AMRAP.
Week 3: 75% for 3 sets of AMRAP.
Week 4: 77,5% for 3 sets of AMRAP.
Week 5: 80% for 3 sets of AMRAP.
Week 6: 82,5% for 3 sets of AMRAP.
As you can see, we have now increased our sets for 3 sets of AMRAP to the point where it has become as high as our heavy single. We will now change up the program. Start by working up with singles until you reach 85% With this weight you will do as many reps as possible. for 3 sets. You will then drop back to 70% and do a backoff set.
This is the program for weeks 7 through 9:
Week 7: 85% for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Week 8: 87,5 for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Week 9: 90% for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Now we have done the training necessary for a new max.
In one of the next three weeks we will get it. We will in these three weeks work up to a maximum for the for the day. Then we will drop the weight back to about 70% and work back up in triples. Only go for a PR if you feel awesome. You will get it in one of these three weeks.
This is the program for weeks 10 through 12:
Week 10-12: Work up to a max for the day. Drop the weight to about 70% and work back up to a maximum set of three. If you feel tired in one of the first two weeks you can use it as sort of a deload week, and only work up to a moderate single.
