Bob Bednarski One Lift a Day Training Week

Bob Bednarski

Bednarski, in just the last year, has come across a training system that suits him perfectly. Others, too, have tried this formula with various degrees of success. He does just one lift per day, concentrating solely on that lift until he's satisfied and then quits for the day.

Here's a sample week out of December: 

Monday: 

Presses, working up to 5 sets of 3 with a moderate poundage - 350 to 380.

Tuesday: 

Snatches, up to 5 sets of 3 with 305.

Wednesday: 

Squats, up to 3 reps with 450-500.

Thursday; 

Clean and Jerk up to 3-5 singles with 405-425.

Friday: 

Rest.

Saturday: 

Total or work heavy on two lifts.

Sunday: 

Squats, up to 3 reps with 450-500.