The Viking Project Ever just get frustrated with your training? Not sure what to do? Want to have more muscle, less fat, be faster and stronger? Don’t we all?
I’ll be putting up a daily workout so to speak (or at least pseudo-daily) for those who just don’t have much of a clue about their training or what to do. It will be relatively generic with the goals of strength, fat loss, and building muscle. Obviously your nutrition will determine if you are gaining muscle or losing fat. A philosophy of mine is to train for strength and performance (i.e. like an athlete), and eat for aesthetics (what you want to look like). So feel free to follow me, get a guideline to your workouts for the week and start seeing some results. Obviously this differs a good bit from my paid services where the programs (both training and nutrition) are tailored specifically to the client, their strengths, their weaknesses, and their goals.
Day 1 Viking Project
To know where you want to go, you need to know where you are.
Time to test in the big exercises. Get your 1, 3 or 5 rep max in the following exercises:
Once this has been done we can start the program. For those of you going for a 3 or 5 rep max (however much weight you can do for 3 or 5 reps) use the following formula to determine an estimated 1 rep max:
Weight x Reps x 0.0333 + Weight = Estimated 1 Rep Max (Formula courtesy of Jim Wendler).
Example: You test using 225 lbs for your squat. You do 3 reps. Your estimated 1 rep max is: (225×3x.03333)+225 = 247 (round to the nearest 5 for the sake of simplicity) = 245 lbs.
Once you have a true 1 rep max or an estimated 1 rep max we can proceed.
Working Max = 90% of your estimated/true 1 rep max.
Day 2 tomorrow. Tomorrow the process begins, you will walk through the Halls of Valhalla and we will make you into a Viking….because Vikings kick ass.