An Easy one for the starters "Progression to 1 RM"

So since I have a lot of friends and teammates that are interested and pumped about training, I'm going to post an easy training routine for starters. This workout is designed to build pure strength with the most effective total body lifts; the deadlift.


WARM-UP 1
Rowing for 10 mins


WARM-UP 2-PYRAMID CIRCUIT
Do these three exercises as a circuit, performing one set of each in succession without resting. Using a pyramid repetition structure; In your first round do 1 repetition of each exercise and 2 repetition of each exercise in the second round, 3 repetitions in round 3 and so on. Once you have completed five rounds, keep going ! but reduce the reps. So in round 6 perform 4 repetitions, 3 in round 7 and so on until you work your way back down to one.

1. Pushup
2. Pullups
3. Bodyweight squat

WORKOUT

THE DEADLIFT

Start with with a light weight about 35% of your 1RM and then slowly start adding weight and reducing repetitions. The weight in here are just examples my friend can lift use it simply as a guide line. 

Reps      Weight          Rest

10          135lbs          1 min

5            185lbs          2 min

3            235lbs          3 min

2            285lbs          3 min

1            325lbs          3 min

1            340lbs          3 min

1            350lbs          3 min

1            360lbs          3 min

1            365lbs          3 min