05*10*2022 - Pushing Through The Pain.

Warm up:

1. A) 100 Tricep Extensions
   B) 100 Face-Pulls

Strength:

1. 3x1 Floor Press (As heavy as possible)

2. 2x Max effort repetitions @75% of your heaviest single floor press

Supplement/Accessory:

1. A) DB Bench Press 4x10-15

   B) DB Incline Press 4x15-20

2. A) 3x10-15 Pull-Ups

   B) 3x20 Face Pulls

3. 100 Tricep Pushdowns (Banded)

2*9*2021 MAX EFFORT BENCH

• Warm up: 3x bodyweight neck routine exercises (will go over on a future post)

1. WORK UP TO A 1RM MAX USING REVERSE BANDS FOR THE BENCH PRESS.

2. 2X TILL FAILURE OF REVERSE BAND @ 50% OF THE 1RM

3. SUPERSET OF:

   • 4X10 SECOND ISOMETRIC HOLD ROW THEN IMMEDIATELY GO INTO

   • 4X6 SEAL ROWS W/ DB’S PAUSED AT THE TOP (2 COUNT AHAP)

4. 3X 8-10 WEIGHTED PULL-UPS

5. 4 ROUNDS STARTING WITH (WIDE, NORMAL, NEUTRAL, CHIN UP)

   • 4 SETS OF 5 PULL UPS WITH 10SEC REST BETWEEN EACH SET.

   This will total 80 pull ups if done correctly. Cluster-sets are a great way to increase volume on a timeframe budget!

6. 4X 15 FLAT BENCH TRICEP EXTENSIONS W/ HEAVY CHAINS

   If you do not have access to chains you can do these with bands or free weight.

IS THIS REALLY A DELOAD?

1. 3X 25 LEG CURLS TO WARM UP

   • working on the eccentrics

2. 3X 15 REVERSE HYPER EXTENSIONS

   • great exercise to build to strength and longevity in the lower back/posterior chain.

3. 4X 25 BELT SQUATS

   • using the belt squat here as a prep to the larger compound movements to come. On this particular day we used the belt squat at full range/depth but maintained tension on the quads by not fully locking out at the top.

4. 5X 2 HEAVY BANDED SQUATS (250LB BAND TENSION)

   • Although the bar weight stayed relatively light this day (60-70%) the amount of force able to be applied to the bar remained at a complete high! Using bands can help you apply maximal force though out the bar throughout the entire force curve.

5. 4X 15 ZERCHER STYLE BELT SQUATS

6. 3X 15 RDL’S WITH INTENTIONAL ROUNDING OF THE UPPER BACK AT THE BOTTOM.

2*6*2021 LETS WORK WITH LIGHTER LOADS

• 5X12 REVERSE HYPERS

• 5X20 LEG CURLS

UPPER:

1. 10X3 BENCH PRESS ALTERNATING GRIPS @315 (MODERATE WEIGHT) 1 MIN REST BETWEEN SETS

2. 10X3 SPOTTO PRESS

3. 4X6-8 WEIGHTED DIPS —> SUPERSET W/ SEAL ROWS (DB’S)

4. 3X15 CABLE ROWS SUPINATED GRIP

5. 3X10 MEADLEY ROWS

6. 150 BICEP CURLS VARIETY OF GRIPS

7. 150 TRICEP EXTENSIONS (BANDED)

8. BANDED CHEST FLYS (LIGHT)

2*5*2021 SQUATS

WARM UP:

HIP CIRCLE & LIGHT BELT SQUATS

WORK UP TO A HEAVY 1 REP BACK SQUAT

3X3 @85 % BACK SQUAT

200 REPS OF BELT SQUATS (VARIOUS STANCES)

4X10 BULGARIAN SPLIT SQUATS

5X12 REVERSE HYPERS

5X20 HAMSTRING CURLS

2*2*2021 BENCH/UPPER INTENSITY AT A MAXIMUM!

1. 1X3 REPS @ 90-95% OF 1RM BENCH PRESS

2. 10 SETS OF:

   • 3 Reps Close grip @ 80-85% bench

   • 6 Paused (at the top) seal rows @ 85lb DB’s

3. 5X10 PULL UPS

4. 5X15 PAUSED DB SKULL CRUSHERS(ON FLOOR)

2*1*2021 DEADLIFT/LOWER

1. 5X10 REVERSE HYPEREXTENTIONS (AHAP)

2. WORK UP TO A HEAVY SINGLE (BLOCK PULL 4”) DEADLIFT

3. 5X20 BELT SQUATS (WIDE STANCE)

4. SINGLE LEG UNILATERAL HIP THRUST W/ KETTLE BELL

5. SINGLE LEG RDL WITH DB/KB

6. 3X20 REVERSE HYPERS (LIGHT)