Previous training sessions this week:

W3D1

W3D2

W3D3

W3D4

Your daily workout is as follows:

Warmup:  5-10 minutes on an eliptical or treadmill.  Get your heart rate up some, break a light sweat. 

Mobility Warmup

A = Deadlift =  1x5 @ 50% Working Max, 1x3 @ 60%, 1x1 @ 70%, 1xAMAP (As Many As Possible) @ 75%.  Record this number, you’ll need it at a later time (in 2 weeks).

B = Deficit Romanian Deadlifts = 3x12 - Use a double overhand grip (no mixed grip).  Stack two 45 lb plates on top of each other and stand on it.  This should create about a 3 inch platform and will give you a great stretch at the bottom.  Try and use the same weight as last time.

C = Barbell Hip Thrust = 4x10 - Might want to get the pussypad (thing you see people put on squat bars because “their neck hurts without it” - side note get some muscle on your back and it won’t hurt) to put on the bar so as to protect your pelvis, especially if you’re bony.  Focus on squeezing your butt cheeks together as hard as possible and getting your hips high.  If you can’t get it to where your pelvis and stomach is parallel to the floor, you need to go down in weight.

D = Lat Pull Downs = 5x15 - Never behind your head - that’s a great way to give yourself some shoulder impingement. Focus on retracting your shoulder blades.  Imagine someone has a string that is attached to your elbows and is pulling you backwards.  You want to focus on pulling through your elbows instead of pulling with your forearms and biceps.  This will help place emphasis where it should be - on your back.

E = Barbell Shrugs = 3x12 - okay you can finally use some straps, go heavy as you can on these.  It really helps stability in your bench, as well as increases your ability to lock out your deadlift.  Shoot for more weight this week.

F = One Armed Farmer Walk = 3 x 25 meters (3 for each arm) - focus on staying upright as much as possible and resisting the weight (KB or DB) pulling you down.

Cool-down = 15 minutes walking on an incline treadmill or take a walk outside.  Focus on slowing your breathing and reducing your heart rate.

Test day for bench.  We’ll be going for as many as possible on your last set.  This number will determine how much we increase your working max for the next wave in the cycle.  You should be able to get 11 or more.  Get after it!

This Week’s Previous Training Sessions:

W3D1
W3D2

Your daily workout is as follows:

Warmup:  5-10 minutes on an eliptical or treadmill.  Get your heart rate up some, break a light sweat.

Mobility Warmup
 
A = Bench Press =  1x5 @ 50% Working Max, 1x3 @ 60%, 1x1 @ 70%, 1xAMAP (As Many As Possible) @ 75%.  Record this number, you’ll need it at a later time (in 2 weeks).

B = Incline Dumbbell Press = 4x12-15.  Moving up slightly in reps, don’t go to failure on these, you should have a few reps left in the tank.

C = Dicks Press = 5x10 Another set.  Focus on keeping the elbows in.

D = Shrugs = 3x12 - heavier weight then last week, try and go up 5-10 lbs.  Remember, no rolling your shoulders.

E = Planks 3x45 sec.  If bodyweight was easy, try having someone put a plate weight on your back.  Maybe a 10, 25, 45, 100 etc. Focus on staying tight in your core and bringing that belly button towards your spine.  Do not allow your body to sink in towards the ground.

F = Scott Curls = 4x12 (going heavier than last week here) Use a weight that you can definitely get 15 reps for on the first set, but by the last set you may only be getting 10.  Notice that you set up on a preacher curl bench in the reverse manner (you’re hands drape over towards the seat).

Cooldown - 15 mins walking on a treadmill, preferably an incline.  Focus on your breathing and bring your heart rate back down to a lower level.

Foam Roll if you have one. Hit Quads, Back, Hamstrings, IT bands, Psoas, Lats - 10 rolls per side/part.

Train for strength, eat for looks, cardio for health.

Work Capacity Session - these are truly important for your ability to do work, your ability to recover, and help minimize fat gain if adding size, and help strip fat if focusing on fat loss.

Get at it like a Viking.

A1 = Farmer Walk - 30 meters

A2 = Walking Lunges with DB held in front at chest level with both hands - 30 meters

A3 = Farmer Walk - 30 meters

A4 = Goblet Squats x 20

A5 = Farmer Walk - 30 meters

A6 = DB or kettlebell swing x 20

A7 = Farmer Walk - 30 meters (hate me yet?)

A8 = Bodyweight Squat x 20

Use an appropriate weight (I do this with 120’s for farmers and a 60 lb DB for the rest of the stuff - go as heavy as you can on farmers and then drop the weight by about 60% for your other stuff).  Try to make it through 3 complexes.  No rest until the bodyweight squats have been completed (1 complex).  Rest 2 mins between complexes.

Farmer Walk notes:  In the video they have specific farmer walk handles, you do not need these, just grab a pair of heavy dumbbells.  Ladies - don’t be afraid to push yourself, your grip is most likely going to be the limiting factor here. 

This Week’s Previous Training Sessions:

W2D1

W2D2

W2D3

W2D4

W2D5

Rest day today.  Focus on Active Recovery, and enjoying the fall weather!

This Week’s Previous Training Sessions:

W2D1

W2D2

W2D3

W2D4

W2D5

Your daily workout is as follows:

Warmup:  5-10 minutes on an eliptical or treadmill.  Get your heart rate up some, break a light sweat. 

Mobility Warmup

A = Overhead Press =  1x5 @ 55% Working Max, 1x5 @ 62.5%, 3x10 @ 67.5% No more no less. 

B = Dips = 4x8 (up in weight this week or reduce the amount of help you’re getting from a dip machine)

C = Fat Man Pullup = 4x12 - use weight if you can!

D = Seated DB Military Press = 5x10 - use a weight that you can definitely get 8 reps the first and second set, but the last 2 sets you may not be able to achieve.  If you can’t get them started yourself, use a lower weight.

F = Front Squat Holds - 3 x 30 seconds - use as heavy a weight as you can handle.  Make sure your back isn’t going into a hyper extension position.  Focus on keeping your shoulders slightly in front of your hips.

F = One Armed Farmer Walk = 3 x 20 meters (3 for each arm) - focus on staying upright as much as possible and resisting the weight (KB or DB) pulling you down.

Cool-down = 15 minutes walking on an incline treadmill or take a walk outside.  Focus on slowing your breathing and reducing your heart rate.

Note*:  If you see me leave the reps/sets the same in a workout compared to last week, that means try to up the weight if possible.  We’re always striving to lift more, either via reps, sets, or actual weight.  Remember only do the prescribed reps/sets, no more, even if you may be capable of more.  If you’re capable of A LOT more than up the weight.

Seek yourself, find it, improve it.

Have a question about nutrition, training, fat loss, building insane amounts of strength, or just general life?  Ask away!