We’re going to try a little bit of a different.  We’ll do a little bit of power lifting, prostate but with a daily short window.  You will have 15 minutes to establish a heavy set of 5, healing first on the Back Squat, advice then on the Bench Press.  Next week, we will do this drill but we will switch out the Bench for Shoulder Press.

Using work and rest, I would guess you will get 4 to 5 sets.  Build on each set to your target weight.

For some target numbers, 1.5 bodyweight (BW) for men, BW for women is a good target for the Squat.  For the bench, BW for men, .75 BW for women is a pretty good starting point/goal.

For the Pull/Push OTM, you will need to find your best options.  Bodyweight rows may be a good sub for Pullups.  So may hanging from the bar and pulling your body as much as you can.  Dip options are there too – ring dips, ring pushups, regular pushups, or even hang clapping pushups.  Ideally you will do 5 or something and 5 of the other on the minute.  But if this is aggressive, try alternating.  Push 1 minute, Pull the other.  We will do this for the next 6 weeks, so find an option that works for you.

Workout of the Day

Strength/Skill

OTM 10

5 Strict Pullups

5 Dips

Following the OTM

Back Squat

Take 15 minutes to build to a heavy set of 5

Bench Press

Take 15 minutes to build to a heavy set of 5