We should all pretty much know our 1rm for the main lifts, so were going to try the wendler 5/3/1 system for strength. basically one week lifting 3x5, one at 3x3 and one week 5/3/1. On the last set of each exercise you go for maximum reps. We will use percentages however they will be based on 90% of your one rep max. Each if your rep max is 100kg you will use 90kg as the number to work out your percentages from.
Week one looks like this
5x 65%
5x 75%
5x 85% however if you can get more than 5 keep going until you can get anymore.
Also you should be building up to the first set with 2 or 3 sets before the 65% on.
Each week the percentages and reps change. Remember to work out your lifting numbers from 90% of your 1rm though.
School of Strength was born out of rebellion to traditional fitness training methods of long slow duration cardiovascular exercise and muscle isolation bodybuilding techniques. School of strength uses old school training methods. We train outdoors using bodyweight, strongman training, sledgehammers, gymnastic rings, sleds, kettle bells, sandbags, barbells, tractor tyres, dumbbells plus many more effective training methods. This old school methods get results and get them quick.
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