03.30.2014

GYM DAY

READ THIS FIRST: Today you will begin the ACTUAL work of building functional strength and muscle.  The last two gym sessions you figured out your maxes.  It will be quite some time before you do that again.  We will focus all of our attention, energy and time into some simple, minimalist, but intense barbell sessions.  Today that starts with your military press, your pull-ups, and your deadlift.  Whatever weight your scored for your military press and deadlift, you will be starting out at 70% of that weight.  With your pull-ups- if your all out set added up to at least 12, you will be doing weighted pull-ups beginning at just 5 lbs.  If you failed to get 12 pull-ups, you may need to consider switching to our "Strength Bias" workouts for a while.  

FOR A BETTER EXPLANATION OF OUR "5-10 RULE LIFTING", SEE THIS POST ON OUR STRENGTH BIAS SECTION.

WARMUP:

  1. 3x HUG Hip Mobility Drill
  2. 10x Lunge-Dislocates
  3. THEN 5 Rounds:
    5 Row
    5 Deadlift
    5 Clean
    5 Front Squat
    5 Push Press

LIFT:

  1. Military Press.  Work up to your "working weight" (starting out that's 70% of your 1rm).  Warm up with sets of 5 till you're there.  Then you will do one all-out set for reps.  You should get at LEAST 5 reps, but you're aiming for 10 or more.  If you get 10 or more, you're ready to increase weight by 5 lbs NEXT TIME.  Whatever score you get, WRITE IT DOWN!  Then give yourself two minutes, and do a "reverse ladder" starting at half of your all out set.  So for example, you get 8 reps at 100 lbs.  You will do a reverse ladder of 4-3-2-1 at 100 lbs, resting just as much as you need between sets.  
  2. Pull-ups.  IF you scored high enough on your pull-ups test (12 reps or more), you will do the same basic format with weight.  If you're just starting out, use a 5 lbs dumbbell.  It's better to start small.  Do an all out set, then do a reverse ladder from half of your all out set.  
  3. Deadlift- same as military press.  Warm up to 70% of your 1rm.  Once you're there, put on a belt.  Then, one single all-out set.  Have a partner watch you and stop you when your form starts to deteriorate.  Again, once you're done, wait a couple minutes, then do a reverse ladder from about half of your all-out set.  
Posted on March 18, 2014 .