Guild Basic Strength Training

• October 17, 2013
• 1 Comment
• Blog, Featured Training, Training
• Posted by Ed

A Guildsman must be strong. This is vital. So behold: a fairly solid Guildsman’s strength training routine. It is based over 14 weeks of training four times per week. Follow it and ye shall become mightier than ever beofre.

To prepare for this routine, take about a month to get into condition so you don’t rupture your beard. Choose just four exercises from each routine – including the major lift – aim to work a wide variety of muscle groups and work with perfect form. If you want to cut that down to three sessions per week, leave out the light bench day.

When it comes to the real thing, make sure to rest for around 5-8 minutes for your major lifts. If you don’t, you won’t be strong enough to work at Guild Levels.

Good luck.

Routine Guide

[toggle_box] [toggle_item title=”Monday: Squat” active=”true”]

Squats: see guide

Barbell shrugs: 4 sets 10 reps

Leg Press: 4 sets 10, 8, 6, 6 reps

Wide stance smith squat: 3 sets 6 reps

Leg extension: 3 sets 10 reps

Leg curl: 3 sets 10 reps

[/toggle_item] [toggle_item title=”Tuesday: Heavy Bench”]

Bench press: see guide

Close-grip bench press – 4 sets 10 reps

Incline Bench Press – 4 sets 6 reps

Dips – 3 sets 10 reps

Dumbbell shoulder press – 4 sets 8 reps

Triceps Pushdown – 4 sets 8 reps

[/toggle_item] [toggle_item title=”Thursday: Deadllift”]

Squat (light): 12 reps, 10 reps, 8 reps (pyramid up with weight)

Deadlift: see guide

Barbell shrugs: 4 sets 10 reps

Bent over rows: 4 sets 10, 8, 6, 6 reps

Seated rows: 3 sets 8 reps

Pulldowns in front: 3 sets 8 reps

One arm dumbbell rows: 3 sets 8 reps

[/toggle_item] [toggle_item title=”Friday: Light Bench”]

Bench Press: 3 sets 10 reps

Incline Bench Press: 3 sets 10 reps

Barbell shoulder press: 3 sets 8 reps (Behind neck): 3 sets 8 reps (In front)

Side lateral raises: 3 sets 8 reps

Nose breakers:4 sets 8 reps

Pushdowns: 4 sets 8 reps

[/toggle_item] [/toggle_box]

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Weight Guide

[tab] [tab_item title=”Weeks 1 – 7″]

Week 1: 60% of ORM for 3 sets of 8 reps

Week 2: 65% of ORM for 3 sets of 6 reps

Week 3: 70% of ORM for 3 sets of 5 reps

Week 4: 75% of ORM for 3 sets of 4 reps

Week 5: 80% of ORM for 3 sets of 3 reps

Week 6: 85% of ORM for 2 sets of 2 reps

Week 7: 90% of ORM for 1 set of 1 rep

[/tab_item] [tab_item title=”Weeks 8 – 14″]

Week 1: 70% of ORM for 3 sets of 8 reps

Week 2: 75% of ORM for 3 sets of 6 reps

Week 3: 80% of ORM for 3 sets of 5 reps

Week 4: 85% of ORM for 3 sets of 4 reps

Week 5: 90% of ORM for 3 sets of 3 reps

Week 6: 95% of ORM for 2 sets of 2 reps

Week 7: 100% of ORM for 1 set of 1 rep

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• Tags: Routines, strength training