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robert da strongman
11-05-2010, 10:13 AM
so i was listening to power hour and was interested in this simple and seemingly effective routine...

here is what i was able to write down....

week 1 80% 2x2, 70% 8+reps
week 2 70% 4x4+10, 80% 2x2+10, 90% 1x2, 70% 8-10
week 3 same %'s +20lbs, 70% 8-10 on blocks
week 4 off


did i get that right?

Ryan Bracewell
11-05-2010, 11:14 AM
Here is the gist, and I believe there is an excel sheet floating around.

Wk 1 - 4x4 @70%, 2x2 @80%, 70% x8-10
Wk 2 - 4x4 @70%, 1x2 @80%, 1x2 @90%, 70% x8-10
Wk 3 - 4x4 @70%, 2x2 @90%, 70% x8-10 deficit
Wk 4 - no deadlift

that is the basics.

siberian723
11-05-2010, 12:11 PM
there is definitely an excel, seen it several times under the pl/strongman section on bb.com


are the percentages of your current max or projected max?

robert da strongman
11-05-2010, 12:48 PM
thanks Ryan....surprisingly simple

Ryan Bracewell
11-05-2010, 01:07 PM
To start with I would use a max that you have done. As Travis mentions, once you do a few weeks and notice your stronger, then you can adjust your projected max.

If you have ever seen 5-3-1 routine, its similar in that you dont want your starting max to be too high or you will die on week 3