Tuesday 12.10.2019

Hypertrophy

FIRST HEAVY WEEK!

A) BS: Choose any weight and any rep scheme and go for a PR!

B) Pause BS (3 count pause): 3×3

C) BP: Choose any weight and any rep scheme and go for a PR!

D) Pause BP (5 count pause): 3×5

E) Good Morning: 3×8

F) SA Bent Row: 2×10 e/a

G) Frog Pump: 3×50

Strength

A) LBBS: 1×1 at 8RPE, 2×5 at 80%, 1×5 at 72%

B) 1-ct Pause BP: 1×1 at 8RPE, 2×5 at 80%, 2×5 at 75%

C) Incline BP: 3×8 at 7-8RPE

D) Bent Over EZ Row: 3×10 at 7-8RPE

Thursday 12.05.2019

Hypertrophy

DELOAD; loads should be LIGHT, focus on movement and speed

A) Pause BB Hip Thrust (3 sec pause): 2×3

B) Chin Up: 2×5

C) Deadstop Reset Pushup: 2×5

D) Delt Triad: 2×4/4/4

E) Straddle Lift: 2×6

Strength

A) Tempo Spoto Press (0-2-0): 1×4 at 8RPE, 2×4 at 75%, 2×4 at 72%

B) DL: 1×1 at 8RPE, 2×5 at 80%, 1×5 at 70%

C) Belt Squats: 3×8 at 7-8RPE

D) UH Lat Pulldowns: 3×8 at 7-8RPE

Tuesday 12.03.2019

Current read: Marie Forleo’s “Everything is Figureoutable”

SO GOOD.

Hypertrophy

DELOAD; loads should be LIGHT, focus on movement and speed

A) Pause BS (3 sec pause): 2×3

B) Pause BP (3 sec pause): 2×5

C) Good Morning: 2×6

D) SA Bent Over Row: 2×6

E) Frog Pump: 2×20

Strength

A) LBBS: 1×1 at 8RPE, 2×5 at 80%, 1×5 at 72%

B) 1-ct Pause BP: 1×1 at 8RPE, 2×5 at 80%, 2×5 at 75%

C) Incline BP: 3×8 at 7-8RPE

D) Bent Over EZ Row: 3×10 at 7-8RPE

Saturday 11.30.2019

TODAY! Plus we will have the Red Cross here doing another blood drive. Join us!

My typical post-Thanksgiving reminder

Hypertrophy

FINAL HEAVY WEEK! Tuesday starts deload.

Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.

A) Constant Tension b/w Box Squats: 4 sets

B) Inverted BB Rows: 5 sets

C) Hammer Curls: 5 sets

D) Seated Rear Lateral Raises: 3 sets

E) DB Deficit RDL: 4 sets

F) Incline Chest Flyes: 3 sets

G) DB Shrugs: 5 sets

Glute Finisher

A) Russian KB Swings: 3 sets (squeeze glutes hard at top of swing)

Strength

DELOAD

A) 5-ct Eccentric Sumo DL: 1×5 at 6RPE, 1×5 at 7RPE, 1×5 at 8RPE

B) Pushup (2-min rest b/w sets): 3xAMRAP

C) Banded Anti-Rotation Deadbugs: 3×15 at 7-8RPE

Thursday 11.28.2019

HAPPY THANKSGIVING, FRIENDS! We are thankful for you.

Hypertrophy

FINAL HEAVY WEEK!

Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.

A) Superset Banded/Bodyweight Back Extensions: 5 sets (first set 8 banded/12+ bodyweight; second set 8 banded/whatever you can get)

B) American Hip Thrust: 4 sets

C) Pushups: 5 sets

D) Wide Grip Bent Row: 3 sets

E) Leaning Lateral Raises: 3 sets

F) Seated DB Shrugs: 5 sets

Glute Finisher

Banded Hip Abduction Triad: leaning forward, sitting upright, leaning back x 3 sets

Strength

DELOAD

A) SL DL: 4×5 at 75%

B) KB/DB FS: 1×10 at 6RPE, 1×10 at 7RPE, 1×10 at 8RPE

C) Seated DB OH Press: 2×12 at 7-8RPE

D) HIIT (:07 on, :53 off) x5

Tuesday 11.26.2019

We will be closed Thursday for Thanksgiving! Open gym Friday 10am-12.

Hypertrophy

FINAL HEAVY WEEK!

Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.

A) DB 1 1/4 Bulgarian Split Squats: 5 sets

B) Landmine Press: 4 sets

C) Close Grip BP: 5 sets

D) Banded Pulldown: 3 sets

E) Hanging Hamstring Curl: 3 sets

F) DB Shrugs: 5 sets

Glute Finisher:

A) DB Step Back Lunges: 3 sets

B) Zig Zag Monster Walk (forwards then back – forwards 20-30 first set, then backwards 20-30 first set; rest 10ish seconds b/w sets, perform two more sets

Strength

DELOAD

A) 3-2-0 Tempo HBBS: 1×6 at 6RPE, 1×6 at 7RPE, 1×6 at 8RPE

B) 4-2-0 Tempo Feet Up BP: 1×5 at 6RPE, 1×5 at 7RPE, 1×5 at 8RPE

C) SA DB Row: 2×10 at 7-8RPE

D) LISS of choice: 15 minutes

Saturday 11.23.2019

Hypertrophy

Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.

A) Constant Tension b/w Box Squats: 4 sets

B) Inverted BB Rows: 5 sets

C) Hammer Curls: 5 sets

D) Seated Rear Lateral Raises: 3 sets

E) DB Deficit RDL: 4 sets

F) Incline Chest Flyes: 3 sets

G) DB Shrugs: 5 sets

Glute Finisher

A) Russian KB Swings: 3 sets (squeeze glutes hard at top of swing)

Strength

A) Sumo DL: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

B) Close Grip Incline BP: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

C) 3-ct Eccentric Back Extensions: 1×10 at 6RPE, 1×10 at 7RPE, 2×10 at 8RPE

D) Bulgarian Split Squats: 3×10 at 7-8RPE

E) T-Bar Row: Density Setsx5

Thursday 11.21.2019

This book has really nothing to do with fitness, but is SO GOOD that I couldn’t resist sharing it here. Another must-read.

Hypertrophy

Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.

A) Superset Banded/Bodyweight Back Extensions: 5 sets (first set 8 banded/12+ bodyweight; second set 8 banded/whatever you can get)

B) American Hip Thrust: 4 sets

C) Pushups: 5 sets

D) Wide Grip Bent Row: 3 sets

E) Leaning Lateral Raises: 3 sets

F) Seated DB Shrugs: 5 sets

Glute Finisher

Banded Hip Abduction Triad: leaning forward, sitting upright, leaning back x 3 sets

Strength

A) Snatch Grip RDLs: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

B) Touch and Go BP: 1×10 at 6RPE, 1×10 at 7RPE, 1×10 at 8RPE

C) Goblet Squats: 3×10 at 7-8RPE

D) Chinups: 3×10 at 7-8RPE

E) Biceps/Triceps superset: 3×10 at 7-8RPE

Tuesday 11.19.2019

Mark Manson’s “The Subtle Art of Not Giving a F*ck” is a must-read.

Hypertrophy

Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.

A) DB 1 1/4 Bulgarian Split Squats: 5 sets

B) Landmine Press: 4 sets

C) Close Grip BP: 5 sets

D) Banded Pulldown: 3 sets

E) Hanging Hamstring Curl: 3 sets

F) DB Shrugs: 5 sets

Glute Finisher:

A) DB Step Back Lunges: 3 sets

B) Zig Zag Monster Walk (forwards then back – forwards 20-30 first set, then backwards 20-30 first set; rest 10ish seconds b/w sets, perform two more sets

Strength

A) Sumo Squats: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

B) Wide Grip Larsen Press: 1×8 at 6RPE, 1×8 at 7RPE, 1×8 at 8RPE

C) Dips: 3×10 at 7-8RPE

D) SA DB Row: 3×15 at 7-8RPE

E) DB/KB Side Crunches: 3×15 at 7-8RPE