Workout Routine

Pure strength week 1 ABA

by Just_a_guy_wit_a_smile

Starting TM is 70% of 1RM.

Workouts

Session A week 1

Face Pulls 2 sec pause at contraction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

Face Pulls 2 sec pause at contraction

2 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
12
60 sec
2
65% 1RM
6
180 sec
3
65% 1RM
6
180 sec
4
65% 1RM
6
180 sec
5
65% 1RM
6
180 sec

front squat

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
4
60 sec
2
65% 1RM
6
120 sec
3
65% 1RM
6
120 sec
4
65% 1RM
6
120 sec

overhead press

4 sets

Lat pulldown dual pulley

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
4
60 sec
2
65% 1RM
6
120 sec
3
65% 1RM
6
120 sec
4
65% 1RM
6
120 sec

Lat pulldown dual pulley

4 sets

Pallof press, 2 sec pause at extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

Pallof press, 2 sec pause at extension

2 sets

Session B week 1

Face Pulls 2 sec pause at contraction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
12 sec
2
–
–
10
12 sec

Face Pulls 2 sec pause at contraction

2 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
12
60 sec
2
65% 1RM
6
180 sec
3
65% 1RM
6
180 sec
4
65% 1RM
6
180 sec
5
65% 1RM
6
180 sec

deadlift

5 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
4
60 sec
2
65% 1RM
6
120 sec
3
65% 1RM
6
120 sec
4
65% 1RM
6
120 sec

pendlay row

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
4
60 sec
2
65% 1RM
6
120 sec
3
65% 1RM
6
120 sec
4
65% 1RM
6
120 sec

incline bench press

4 sets

Farmer's walks with Fat Gripz

Set
Intensity
Weight
Reps
Rest time
1
120 sec
2
120 sec

Farmer's walks with Fat Gripz

2 sets