Friday, 11/19/21


First time? Check out the Training Guide

Happy Friday, fellas! Let's finish the week strong with some deadlifts!

Looking to change up your pre-workout protocol? I train in the morning after having a blended shake of the following:

4 raw egg yolks

1 cup raw goats milk

2 bananas

50g honey

4 shots espresso

1 tbsp beet root powder

Here's a link to the beet root powder!

I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!

A) Deficit Deadlift

3x5 @ 70-75% of 1rm deadlift demo

*In a deficit deadlift, you need to drop your ass lower. Don't let your hips rise too soon! You will be more "squatty" than normal in your setup.

B) Front Rack Reverse Lunge

4x6 ea leg demo

*These are really tough, so don't be surprised if you can't go heavy!

C1) Single-arm Dumbbell Farmer Carry

3x30 sec each arm demo

*Only use a weight that you can carry without leaning to either side.

C2) Single-arm Dumbbell Overhead Hold

3x30 sec each arm demo

D) DB Concentration Curl

4x10 w/ 1-sec hold @ top demo

*These are amazing for bicep growth when done right.

E) Dumbbell Cross-body Hammer Curl

5x10 ea arm demo

F) Barbell Wrist Roller

3x4 ea direction demo

G1) Plank

3x1:00-1:30 demo

G2) V-Up

3x10-15 demo


1. Take a cold shower first thing upon waking.

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