Week 10 was a test week to get ready for a 12-week training program we are doing as an entire facility. We wanted to test various movements to benchmark where our gains will happen over a 12-week period. It was cool to see where I landed on some of the areas and excited to see my progression over the next dozen weeks.
For anyone that is interested to see the chart I am using to access weight progressions you can view the Google Sheet here -> 12-Week Strength Program Details *
*As a quick note to the chart, the only numbers I input are in the yellow boxes (at the top after this test week and then at the bottom as I hit my max for each exercise each week). The pre-filled numbers on the chart auto-populate based on my 1 or 3-rep max and the % of weight we are doing for that week. Make sense? It didn’t to me at first so let me know if any questions.
Some areas of note:
Back Squat (max 3 reps) – 145 lbs (with 10 lb weight under heels)
Dead Lift (max 3) -> 255 lbs
Strict Pull-ups – 7 uninterrupted
Bench Press – 165 lbs
“Helen” -> 3 RFT -> 400 m run, 21 kettlebell swings (35 lbs) , 6 pullups -> = Time -> 10:56
5 RFT 5 DL (135 lbs) and 10 burpees -> = Time -> 5:17
Ab Mat Sit-up (2 min max) – 44
150 Wall Balls FT (14 lb) – 9:40
Will update on progress as this moves along!