Workout of the Week #30

Welcome to workout of the week number 30.

This time we have a big 3 workout, three days a week, big three so 3 * 3 workout.

Before we get started, credit where credit is due. This is modified Bill Starr program, and if you followed me, then you know I have had quite a bit of influence from Bill Starr and his book ‘The Strongest Shall Survive’. it’s more than two decades ago now, that that I read it, but I think it’s one of the most basic programs, which outlines the principles of successful strength training and I’ve taken a lot from it. So again credit where credit is due, a modified Bill Starr workout.

What’s the training goal?

We want to improve the big 3, so the squat, bench and deadlift. I know Bill Starr also uses the power clean, the squat and the bench, however, I’ve chosen for the squat, bench and deadlift. So the exercise are interchangeable, if you want to or they can be modified. So the principle behind the program, you actually only do these three exercises, squat, bench and deadlift, and it follows a heavy-light-medium approach.

What does that mean?

So day number one is a heavy day, day number two is a light day, and day number three is a medium day. What does that mean the heaviest day? We get into that in a second. The light day you work at 80% of the intensity of day number one, and the medium day you work at 90% of the intensity of day number one, so that looks like an RPE of 9 on the first day, an RPE of 5 on the second day, and an RPE of 7 on the third day, and we go into the details in a minute.

The training variables, we have day one, we work at 85 to 90% of the 1 RM, day two 67,5% to 72,5% of the 1 RM, and then day number three 77,5% to 82,5% of the 1 RM. The rep ranges, we do 3 to 5 repetitions, so the repetitions remain the same, but we vary the volume, meaning the first day the heaviest day, we do three sets, the second day the lightest day we do five sets, and the third day the medium day, the moderate day, we do four sets.

The exertion is near maximum on day number one, medium on day number two, and medium to hard on day number three.

The effort and maximum effort on day number one, and a sub maximum effort on day number two. What is a sub maximum effort? A sub maximum effort is defined as sub maximum intensity, and sub maximum repetition, so you’re not going to maximum achievable repetitions and at a sub maximum intensity.

So let’s have a look at the exercises. We said the big three, squat, bench and deadlift, and the exercise order is exactly that. We do the squat, then the bench, and then the deadlift.

More training variables, we train three days week, and it’s a station training, and essentially it’s a full-body split.

So how does it look?

Here’s the program, and we jump into it. Here we are inside the 3-day big three training program, so you get an overview of the program, table of content and then a very simple structure, workout number one on the first day, one day rest, workout number two, and one day rest, workout number three. And here is our first workout, it’s very simple and straightforward. We do the back squat, the bench press, and the deadlift. As I outlined in the first week, it’s three sets of five repetitions at 85% of the 1 RM, which equates to an RPE of 9, 5 minutes of inter serial rest, and the same set, rep and interet rest structure on exercise number two, and exercise number three. So basically the big 3 for 3 sets or 5 repetitions at 85% of the maximum.

Then if we move to workout number two, remember this was the light day 80% of the first day, so if you make your calculations 80% of 85% equates to 67,5% and so again we see our back squat, bench press, and deadlift, but then we do 5 repetitions at 67,5% of the 1 RM, which equates to an RPE of 5 and we do this for 5 sets. The intensity, as well as the exertion, being a bit lower we have an inter serial rest of 3 minutes. So we do for all three exercises five sets of five repetitions at 67,5% of the 1 RM.

And workout number three, 90% of day number one, and if you would calculate that you get to 77.5% of the 1 RM, we do four sets or five repetitions at 77,5%, and here the inter serial rest is four minutes. So, a fairly simple and straightforward, and one of the best strength training programs to become stronger by using just three exercises and then focus on what is most important.

What is most important?

Well technical competency number one, but then the modulation of intensity and volume. You can see, heaviest day, moderate day, light day, same exercises, but then again we modulate intensity and volume and then if you download that PDF, you get the glossary, where the terms are explained inside that workout, you can read about myself, you can read what other people have to say about me, some of my former athletes, some of my mentees and colleagues and then last but certainly not least here you get a chance to subscribe to the membership, where you get the 4 week periodized program, and considering we are at week number 30, workout number 30, you get another 29 training programs.

So let’s finish that presentation and move back.

So what are the next steps?

You download that PDF, we just looked into, then you join the membership, and access the full 4-week program plus another 29 training programs, all based around strength development, power development, building muscle mass, strength endurance, whatever you wish for. 2 days, 3 days, 4 days, 5 days. You like and subscribe, and here you can watch the previous video, you grab all the workouts and you get another chance to subscribe I see you next week.