Oi. welcome back.
Big year Incoming. We’re approaching 2025’s 2 week mark, goals have been set, pb’s have been visualised and New Year’s resolutions written down. We have every opportunity to make this our biggest year yet. No one knows what’s around the corner but the one variable we have the most control over is our fitness, you lock in now and remain consistent, well fuck, there’s no way you’ll finish this year worse off.
No matter what, a good programme needs to start with your metrics. Most, like this, will focus on your big 3 numbers. Squat, Bench, Deadlift. This programme will be no different. If you need something specific then get in touch with a trainer/coach you trust.
Today’s session will focus on a 1RM test on those big 3 lifts. Here form matters, this isn’t a 1 rep max test that has you bursting a bollock and in need of a stretcher. All reps should be careful and considerate, if form disappears, it’s too heavy. Remember, we build from solid foundations. The reason for 1RM testing is that it allows us a starting number that we can progressively overload over time, erasing any doubts about whether we’re getting stronger or not.
After a thorough warm up and 3 rounds of your priming movements, I want you to spend 15 minutes working through each movement. Some coaches may give you longer, but ultimately we usually have a hour to train, so 15 mins should be about right for gen pop. Take your time, push yourself, but don’t fuck yourself. Ideally you’re working with a weight that you shouldn’t need a spotter for, unless you usually train with a partner. PLEASE be careful on deadlifts, if your back looks like a prawn, you’ve overcooked it. Watch a YouTube video if you’re atall unsure on each movement.
Keep a note of your numbers, you’ll need them.
If you have any questions, get in touch via our insta or personally via @harryjparkes
Grip n rip baby.
