Mutant Strength, Week 3

Wolverine's strength comes from a special mixture of mutation, rage, and adamantium. Hugh Jackman's comes from dedication, progressive overload, and changing rep schemes.
Main | Week 1 | Week 2 | Week 3 | Week 4

This week the reps on your main lifts go even lower, and your loads creep up over 90 percent of your working 1-rep max. Stay diligent on that dynamic stretching and mobility work! But if you've got a spare moment and a spotter, this is the time to follow Hugh Jackman's lead and send out a bar-bending deadlift pic to all the haters.

Here are your percentages on the main lifts:

Week 3
Set Rep Range Weight
Set 1 3 reps 70% of W1RM
Set 2 3 reps 80% of W1RM
Set 3 3 reps 90% of W1RM
Set 4 3 reps 90% of W1RM

Week 3

Day 1
Perform 3 reps with 70% of W1RM, 3 reps with 80%, and 2 sets of 3 reps with 90%.


Day 2
Perform 3 reps with 70% of W1RM, 3 reps with 80%, and 2 sets of 3 reps with 90%.


Day 3
Perform 3 reps with 70% of W1RM, 3 reps with 80%, and 2 sets of 3 reps with 90%.


Day 4
Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench.


Day 5
Perform 3 reps with 70% of W1RM, 3 reps with 80%, and 2 sets of 3 reps with 90%.



Main | Week 1 | Week 2 | Week 3 | Week 4