This is our last week of this conditioningish wave. However, we will be moving onto a hypertrophy phase next so the high rep tumult will not yet cease.
Tuesday
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
*2-4 sets (whatever you need)
DE Lower- speed squats to box 20x2
This was our last week of speed squats for this conditioning wave. That means 20x2. As Nate called them “death by doubles”. And as I called them “BUT DID YOU DIE???”. These actually went better than I was anticipating and I really only got fatigued on the last few sets. I AM IN SUCH GOOD SHAPE WOWEE. Our little crew is growing and we had to split up into two racks to get this done. We should probably take a JC Penny family photo and all wear matching one piece outfits. Also I am so glad I am done with the single ply briefs for the time being they are like PAPER. I WANT MORE PLYS .I LIKE MY BRIEFS LIKE I LIKE MY TOILET PAPER. MANY PLYS.
Based on what my squats looked like when I was fatigued (back not staying tight), Dave decided that I will need more back work in the coming phase- particularly back hypertrophy. Not my giant traps. But everything else.
Weighted GHR 3x 8-12 with partials at the end of each set
I use a weight vest for these and today was rough! Last time I did this I got through all 12 and then banged out a bunch of partials. I was struggling today. I was barely getting 8 reps then could only get like 8 partials. Am I dying? Did I lose all my gains? Then I found the weight vest I used the last time I did these. And it was 20 lbs. This one was 40 lbs. Crisis averted/new crisis for my hamstrings that juts endured the 40 lb weight vest.
Also Dave was gracious enough to let us use his PREDATOR PATCH for the weight vest.
Dillon, you son of a bitch. Those GHRs were a bitch.
Superset Belt squat 3x10-12 and leg extension 3x20
Belt squat 4 plates
Leg extension plate quarter dime (I wrote “almost 2 plates” in my notes. Definitely saved a lot of time by writing a cryptic amount instead of the actual amount of weight. Eye roll emoji).
Back extension on GHR reverse hyper combo 3x12-15- 1 kilo plate, 2 35 lb plates, 1 regular plate. Yikes.
I love these. I will probably keep these in the program for a while longer since they are a new exercise so it’s been easy to push the weight each time and I feel like we can all keep pushing it for a while.
Pull down abs 3x15
Kickbacks 3 double sets 12-15 reps
Free time
Thursday
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Seated Rows
- Facepulls
- Pulldowns
- One Arm tricep Band Pushdowns
DE Upper- with fat bar. same weight as last week 1.5 chains for the ladies 2 chains for the guys 15x3 3 grips. I used a plate.
Close for grip to a 3 board 4x3-5. Kept the chains on this time. I ended up with a plate and a quarter and spent a few sets wondering why my bar weight wasn’t close to what it had been the past 2 weeks and was loudly telling everyone that I thought I was dying this week or something then I uh remembered the chains that were on there…..
Shoulder press machine 3x8-10 (heavy) with drop set on final set. Spoiler alert: we still haven’t really figured out the drop set thing.
Dumbbell/kettlebell/fatbell extension (pick one exercise do it for all reps) 80 total reps do these all in one set with like 15-30 second breaks when needed to get them all done. I did rolling triceps since my elbows are still cooperating with me.
Cable row in a squat position 4x12-15
Lat pulls 3x15
Face pulls 3x15
