Tuesday 18 January 2022

Workout Plan: Test Week Day 2

Objective: Assess your fitness level by testing your 1-rep max (1RM) back squat and deadlift.

Duration: Approx. 60 minutes per session

Equipment needed:

  • Squat rack with barbell and appropriate weights
  • Deadlift setup (barbell and appropriate weights)

Test Week Day 2 Warm-up

(Approx. 10-15 minutes) Perform a general warm-up that includes light aerobic activity (e.g., jogging or cycling) for 5-10 minutes, followed by dynamic stretching exercises targeting your legs, hips, and lower back.

Part A: 1RM Back Squat

Measure: For Weight

  1. Begin with a warm-up set of back squats using a light weight for 10-12 reps to engage your lower body muscles.
  2. Gradually increase the weight with each set, decreasing the number of reps as you approach your current 1RM.
  3. Attempt your new 1RM by lifting the heaviest weight you can manage for one repetition with proper form.
  4. If successful, increase the weight and attempt another 1RM. If unsuccessful, rest for a few minutes before attempting the same weight again.
  5. Record your highest successful 1RM back squat.
  • Rest for 5-10 minutes before moving on to Part B.

Part B: 1RM Deadlift

Measure: For Weight

  1. Begin with a warm-up set of deadlifts using a light weight for 10-12 reps to engage your lower body and lower back muscles.
  2. Gradually increase the weight with each set, decreasing the number of reps as you approach your current 1RM.
  3. Attempt your new 1RM by lifting the heaviest weight you can manage for one repetition with proper form.
  4. If successful, increase the weight and attempt another 1RM. If unsuccessful, rest for a few minutes before attempting the same weight again.
  5. Record your highest successful 1RM deadlift.

Cooldown

(Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your legs, hips, and lower back, as these are the primary muscle groups targeted in this workout.

Muscle Groups

The Test Week Day 2 workout targets the following muscle groups:

  1. Warm-up: The warm-up focuses on engaging the cardiovascular system and warming up the full body, with an emphasis on the legs, hips, and lower back, while also incorporating various stretches.
  2. Part A: 1RM Back Squat:
    • The back squat primarily targets the lower body muscles, including the quadriceps, hamstrings, and glutes. The exercise also engages the lower back, core muscles, and to a lesser extent, the calves for stability and support during the lift.
  3. Part B: 1RM Deadlift:
    • The deadlift is a compound exercise that targets several muscle groups, with a primary focus on the posterior chain. This includes the lower back (erector spinae), glutes, hamstrings, and to a lesser extent, the quadriceps. Additionally, the exercise works the upper back, traps, forearms, and grip strength, as well as the core muscles for stability.

In summary, the Test Week Day 2 workout primarily focuses on the lower body muscles (quadriceps, hamstrings, and glutes) and the posterior chain, including the lower back, upper back, and core muscles. This assessment tests your lower body and overall strength through the 1RM back squat and deadlift exercises.

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