TUESDAY

Warm Up

  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

 

 

  • DE Lower-  SS Yoke Bar with chains  ( NO BOX )
  • 70% 10x2 
  • + with no more than 60 seconds rest. If feels good then work up to heavy double either with more chain or bar weight (only one  out of the 3 weeks).
  • + Percentage is based off of max close stance low box yoke bar squat from previous phase. 

 

195 10x2 with 2 chains per side. I adhered very strictly to the rest period rules this week.

 

 

  • Good mornings with Marrs Bar (like the SS Yoke Bar) 
  • 5 sets of 5 with mini band pulling forward

 

This is my first time using the Marrs Bar (ha wow it’s almost like I named it). I really liked doing good mornings with this however, since the bar is mid-back it was more low back than upper back. For me personally, I like doing good mornings with the yoke bar because I need the upper back work too. I went up to a plate and a quarter but ended up backing it down for the last 2 sets so I could actually feel it in my hamstrings.

 

 

 

  • 45 Degree Back Raises super-set with Banded Good Mornings 
  • 4 sets of 20 reps 

 

This is a nice and semi-vomity superset.

 

 

  • Lying Leg Curl with Chains 
  • + one set to get an idea what weight to use. Only one chain will be needed to get the machine working right. Find a weight you can do 12-15 reps with and do one set to failure with 20 partial reps out of the bottom.

 

 

 

  • Sissy Squat 
  • + one set to get used to the movement and then one set to failure using a med ball, after failure drop the ball and do more.

 

 

  • Standing pulldown abs 
  • 3x15

 

  • Barbell Glute Bridges 
  • 3x12-15

 

FREE TIME

 

 

 

THURSDAY 

Warm Up

  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

 

  • DE Bench 
  • 55% for 9 sets of 3

 

120 9x3 using 3 different grips

 

 

  • JM Yoke Bar Press 
  • 10 sets of 10 with - 45 seconds rest
  • + slightly more weight than last week

 

LOL MORE WEIGHT.  I did not use more weight. As Tommy Wiseu said “I DID NOT. Oh hai Mark”.

 

 

  • Chest Supported Rows super-set with Static Band Pull Apart. 
  • CSR - 4 sets 10-12 reps
  • Band Pull Apart - 4 sets - hold for 30 seconds

 

I’ve been using a plate and a quarter on these rows. In the past, I’ve done quite a bit more on the same movement but I;ve been working hard on trying to use the rest of my back aside from just my very jacked traps.

 

 

  • Shoulder Work With Rope 
  • + 1 sets 10 reps each movement
  • Front raises
  • Side raises
  • Bent raise
  • Bent over front raise
  • Standing spin out
  • Standing spin in
  • Standing external rotations

 

Functional flailing

 

 

  • Barbell Pushups 
  • + One warm up set
  • + One Set to failure

 

 

  • Pull Downs 
  • + Just 2 sets of 10-12 reps

 

FREE TIME

I did some tricep extensions to make up for my shitty JM presses. And upper back stuff.

 

Oh also I got free tickets to see Alice Cooper while at a 4th of July parade wowee!!!!

sissy-squat-home