Why We Lift the Way we do.

There is often confusion about why we lift the way we do. So it is our hope to lend a bit of clarity to the way we prescribe lifts.

For the most part our lifts are in the rep scheme of 3 sets of 5 reps. Each set is meant to be done at the same weight.

Ex: Backsquat

set one : 225 for 5 reps

set two: 225 for 5 reps

set three: 225 for 5 reps

Given the successful completion of the 3 sets of 5 reps then the next week you would add 10lbs on lower body lifts and 5 lbs on upper body lifts. This adding of the 10lbs week after week is known as linear progression because we can track progress on a line graph which is hopefully moving up.

Q: Eventually following this program won't I fail?

A: Yes, which is a good thing. That means we have made progress and need to reset our progression. If we started 5 weeks ago @ 225 and fail @ 275. Then we restart next week @ 245 essentially go back 3 weight increments. This gives your body a chance to reset with the lower weight and ramp up to the heavier weight the next time.

Q: We don't do the same lifts every week, how does this factor into the program?

A: This is a good thing. For Example we do 3 different types of squats (Back, Front, Overhead) So you have recovery time on a given lift before you will see it again.

Note:

- The three sets refers to working sets. You should always do lighter warmup sets.

- We use a 5 rep system to maximize strength. Endurance will be worked during WODS.