Functional Strength Training › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Strength / Mass / Power / Speed Programs › Just to let you know how our month on the Marsh Protocol
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- December 9, 2008 at 2:38 am #23389ashleyGuest
Just to let you know how our month on the Marsh Protocol has worked out, I trained Deadlift first exercsie every Monday morning, initially I tested at a 125kg, maybe had some left but since I had not been using that movement for a while left it at that.
Week 1 – 4 x 6 at 80% straight 6 reps with 100kg
Week 2 – 4 x 3/3 with a 15 second rest between each group of 3 reps with 115kg
Week 3 – 4 x 2/2/2 with a 20 second rest between first two groups of 2 reps and a 40 second rest between the last group with 120kg
Week 4 – 4 x 1/1/1/1/1/1 with an increasing rest between each single rep, 10/15/20/25/30 seconds with 125kg
After this first exercise we did Combo Good Morning with a cambered bar (6 x 4), the Glut Ham Raise (3 x 8) and finished with Reverse Hypers (2 x 12)
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