Friday, 11/5/21

First time? Check out the Training Guide

Happy Friday, fellas!

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) 1 and 1/4 Front Squat

3x5 @ 70% of 1rm front squat, if known demo

B) Trap Bar Deadlift

Build up to the heaviest possible set of 5 reps for today. Shoot for a heavier weight than last week. demo

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) Barbell Cheat Curl

4x6 w/ slow, 5-sec eccentric demo

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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