Thursday 09.14.2017

Reality check here my friends: training and working out is hard work. For EVERYONE. People seem to think that it is easier for some people to achieve strength, skill, or a great physique; they assume that those that have those things don’t have to work as hard as they do. I can tell you, after years of working on these things myself and owning a gym where I see all different kinds of lifestyles, body shapes, etc, the idea that it is easier for some than others is false. It is hard work for everyone. The people who have those things you want – the physique, the double bodyweight back squat, etc – worked their asses off for it. They showed up regularly (even when they didn’t want to), they push themselves as hard as they can in the gym, they keep their diet on point, and they make the sacrifices they need to make in order to make it happen. Don’t convince yourself that your genetics won’t let you look like that or lift like that; it’s simply not true.

NOW GET TO THE GYM.

Weightlifting

A) Clean: 80/2, 85/2, 80/2

B) Power Snatch: 80/3, 85/2*3, 80/2, 75/3*2

C) Snatch Balance: 80/3, 85/2*3, 75/3*4

D) Clean Pull: 80/3, 90/2, 85/2, 90/2, 85/2, 80/3*2

E) BS: 80/3, 90/2, 85/2, 90/2, 85/2, 80/3*2

F) Planks: 3x1min

G) Hollow Holds: 3x1min

Hypertrophy

A) Banded Glute Kickbacks + Banded Seated Hip Abductions: 3 sets of 1/fail for each exercise @10RM-15% (for most people, this will be a light band for kickbacks and hip abductions)

B) FS: 4 sets of 1/fail @10RM-15% OR 70% of 1RM

C) Hip Belt Squats: 3 sets of 1/fail @10RM-15% or 70% of 1RM

D) Incline DB Press: 3 sets of 1/fail @10RM-15% OR 70% of 1RM

E) Banded Lying Pulldown: 3 sets of 1/fail @10RM-15% OR 70% of 1RM

F) Banded Facepull: 3 sets of 1/fail @10RM-15%

G) Barefoot Stair Calves: 4 sets of 1/fail @10RM-15% OR 70% of 1RM

Strength

A) DL: 1×5

B) BS: 3×5

C) Goblet Squats: 3×20

D) Pullups: 3×10

E) Abs of choice: 3×10

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