Monday, 1/3/22

dougyoung

First time? Check out the Training Guide

Kicking this year off with some 5rm testing and some SPEED work! To all of our newcomers - welcome!

 

A) Bench Press

 

Work up to the heaviest possible set of 5 reps you can do today.

demo

*This isn't NECESSARILY going to be a 5rm. It will depend on how you feel! Take as many sets as you need, ALWAYS starting with the empty bar and making APPROPRIATELY SIZED jumps. Don't get crazy and skip the warmup sets! Most guys will need anywhere between 5-10 sets to find their 5m. I'd also like you to PAUSE for 1 second on the chest. No bouncing!

B) SPEED Bench Press

 

7x2 @ 55% of 1rm (or perceived 1rm). If you have bands, use 45% + light bands. Remember to move the bar QUICKLY! 30 sec rest between sets.

demo

C) Chin-up

4x5

*Add weight if you can!

demo

D) Seated Dumbbell Shoulder Press

1x10 @ RPE 7

1x10 @ RPE 8

2x10 @ RPE 9

demo

E) Seated Cable Fly

2x1 min of reps

*Constant tension on the muscle - that's where your focus should be. NOT the amount of weight!

demo

F1) Dumbbell Skull Crusher

3x10

demo

F2) Rolling DB Tricep Extension

3x10

demo

G) Landmine Ab Anti-rotation

3x6 ea side

demo

 

DEVELOPMENT:

1. 10 second - 1 min Cold shower first thing upon waking. As cold as you can get it. NO HESITATION GETTING IN!

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