Remember six weeks ago when you weren't sure exactly how far you could push it? Remember when you doubted yourself and your abilities? You're a whole new person now. The new you isn't afraid to try. The new you isn't afraid to be ambitious. What are you waiting for? Let's go lift!
Start with the front squat. Before you even think about getting under the barbell, though, make sure you warm up adequately. Spend five minutes on the bike, and perform some dynamic stretches. If you lift as heavy as you can without a proper warm-up, you can get seriously injured.
Because you've been lifting with percentages, I'd like you to follow this 1RM warm-up plan:
- 30% for 8 reps
- 40% for 6 reps
- 50% for 4 reps
- 60% for 2 reps
- 70% for 1 rep
- 80% for 1 rep
- 90-95% for 1 rep
- 95-100% for 1 rep
- 100-105% for 1 rep
Use this same platform for all three big attempts. Take at least 2-3 minutes of rest between sets, and at least 5 minutes of rest between movements. Today is not about breathing hard or burning fat. It's about testing your strength. It's about proving just how strong you can be.
If you're a little short on time today, you can move the deadlift to tomorrow.