John Malecki and I met through mutual friends. We both played high school football in Western PA at the same time. John went on to play for the University of Pittsburgh, and then on to an NFL career as he bounced around to a handful of teams (he's a whore). He was a disciple of Buddy Morris, so naturally we were able to bond over training styles and philosophies.

I hounded him for awhile to get back to the gym, but it wasn't until his wedding deadline was looming that he decided 'oh shit I guess it's time to not be so fat and out of shape.' - his words, not mine.

John is an entrepreneur - check him out on IG @john_malecki - so training is not a priority for him.  We talked about his goals...

Go from a 38 to 36 waist and lose 25lbs...

So I asked for two days in the gym with me and two days on his own and so far, so good.

We're in week 4 and he's lost five pounds. The bigger challenge for him is making sure he gets enough calories in to fuel recovery.

 

Training looks like this:

DAY 1 WEIGHT SETS REPS Rest
1a
Kn. Hip Flexor TO Thoracic Windmill TO G.B.
 3 1
1b
90/90 Switch TO Bear Crawl to Rev Alt lunge
 3 1
1c Plank 10 3 60 sec none
2 Med ball slam to OH thrust 20 14 1 10 sec
3a Trap Bar DL 275 4 12
3b Push ups BW 4 12 60 sec
4a DB incline bench single arm 44 3 12 each
4b Bird Dog row 44 3 8 each 60 sec
5a OH Tricep Rope 80 3 8
5b Cable Lat pull down 50 3 8 60 sec
6 Battle Ropes BR 5 10 sec 40 sec

 

Day 2 WEIGHT SETS REPS Rest
1a
Kn. Hip Flexor TO Thoracic Windmill TO Glute Bridge
 3 1
1b
90/90 Switch TO Bear Crawl to Rev Alt lunge
 3 1
1c Plank 10 3 60 sec none
2 Lying med ball toss to push up 14 14 2-1 10 sec
3a Football bar bench 155 4 12
3b Goblet squat 60 4 12 60 sec
4a DB RDL 60s 3 8
4b Backwards Sled 4x45 3 50ft d/b 60 sec
5a Push ups BW 4 10
5b Alternating lunge w/ twist w/ mace 20 4 30 sec 60 sec
6 Prowler 3-45s per 6 d/b 30 sec

 

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