So today marks week 4 of 8 of a program outlined by Dan John and Pavel Tsatsouline, which is referred to as Even Easier Strength.
The idea is to do a minimal amount of work, 5 days a week, on 5 lifts only. Your workload will vary depending on the day, depending on how you feel -- nothing should ever feel too hard, and you should never fail a rep. Generally speaking though, you don't do more than 2 sets of 5 repetitions.
I am almost halfway done with the program, and so I figured I'd post my results thus far. I will write a thorough review once I've completed the program...
Thus far though, I have encountered noticeable strength gains in each of the lifts/exercises I am performing. I foresee this assisting me in my quest to vanquish the Iron Maiden Challenge next year.
Week One
Day One:
- Fat bar DL: 125 lbs. 2 x 5
- Double MP: 12kg, 2 x 5
- Two-hand swings: 16kg, 2 x 25
- Straight-bar bicep curls: 45 lbs. 2 x 5
- Ab roll-outs: 65 lbs., kneeling 1 x 5
Day Two:
- Fat bar DL: 135 lbs. 2 x 5
- Double MP: 12kg, 2 x 5
- H2H swings: 16kg, 2 x 20
- Straight-bar bicep curls: 45 lbs. 2 x 5
- Ab roll-outs: 65 lbs., kneeling 1 x 4
Day Three:
- Fat bar DL: 135 lbs., 1 x 4, 1 x 5
- Double MP: 12kg, 2 x 5
- One-arm swings: 16kg, 1 x 10r/10l
- Straight-bar bicep curls: 50 lbs, 1 x 5; 55 lbs, 1 x 5
- Ab wheel: kneeling, 1 x 5
Day Four:
- Fat bar DL: 135 lbs, 3 x 3
- Double MP: 12kg, 2 x 5
- Two-handed swings: 16kg, 2 x 25
- Straight-bar bicep curls: 60 lbs, 2 x 5
- Ab wheel: kneeling, 1 x 5
Day Five:
- Far bar DL: 140 lbs., 3 x 3
- Double MP: 12kg, 2 x 5
- Two-handed swings: 16kg, 1 x 40
- Straight-bar bicep curls: 65 lbs., 3 x 3
- Ab wheel: kneeling, 1 x 5
Week Two
Day One:
- Fat bar DL: 145 lbs, 2 x 5
- Double MP: 12kgs, 2 x 5
- Double swings: 12kgs, 1 x 20
- Straight-bar bicep curls: 65 lbs., 2 x 5
- Ab wheel: kneeling, 1 x 5
Day Two:
- Fat bar DL: 125 lbs., 2 x 5
- Single MP: 16kg, 1 x 3 r/l
- Two-handed swings: 16kg, 1 x 20
- Straight-bar bicep curls: 65 lbs., 2 x 3
- Ab wheel: kneeling, 1 x 5
Day Three:
- Fat bar DL: 145 lbs., 2 x 5
- Single MP: 16kg, 1 x 5 r/l
- Two-handed swings: 16kg, 2 x 25
- Straight-bar bicep curls: 70 lbs., 2 x 3
- Ab wheel: kneeling, 1 x 5
Day Four:
- Fat bar DL: 150 lbs., 3 x 3
- Double MP: 12kg, 2 x 5
- Two-handed swings: 16kg, 1 x 30
- Straight-bar bicep curls: 65 lbs., 2 x 5
- Ab wheel: kneeling, 1 x 5
Day Five:
- Fat bar DL: 150 lbs., 2 x 5
- Double MP: 12kg, 2 x 5
- Two-handed swings: 16kg, 1 x 25
- Straight-bar bicep curls: 70 lbs., 1 x 4, 1 x 5
- Ab wheel: kneeling, 1 x 5
Week Three
Day One:
- Fat bar DL: 160 lbs., 2 x 5
- Double MP: 12kg, 2 x 5
- Two-handed swings: 16kg, 1 x 40
- Straight-bar bicep curls: 65 lbs., 2 x 5
- Ab wheel: kneeling, 1 x 5
Day Two:
- Fat bar DL: 175 lbs. 1 x 3, 125 lbs 1 x 8
- Single MP: 16kg, 3 x 3 R/L
- H2H swings: 16kg, 1 x 40
- Straight-bar bicep curls: 65 lbs., 1 x 5, 75 lbs, 1 x 2
- Ab wheel: kneeling, 1 x 8
Day Three:
- Fat bar DL: 135 lbs., 1 x 10
- Single MP: 16kg, 2 x 3 R/L
- Two-handed swings: 16kg, 1 x 30
- Straight-bar bicep curls: 75 lbs., 1 x 4, 80 lbs., 2 x 1
- Ab wheel: kneeling, 1 x 7
Day Four:
- Far bar DL: 135 lbs., 2 x 5
- Single MP: 16kg, 2 x 3 R/L
- Two-handed swings: 16kg, 1 x 50
- Straight-bar bicep curls: 80 lbs., 1 x 2, 75 lbs., 1 x 3
- Ab wheel: kneeling, 1 x 5
Day Five:
- Fat bar DL: 135 lbs., 2 x 5
- Single MP: 16kg, 2 x 3 R/L
- H2H swings: 16kg, 1 x 15 R/L (30 total)
- Straight-bar bicep curls: 65 lbs., 2 x 5
- Ab wheel: kneeling, 1 x 7
More to come...
