Monday, 10/11/21

First time? Check out the Training Guide

Week 2, day 1. Welcome to the second week of training, fellas. Great feedback in the comments and in the DM's from the first week. The more feedback I get about your guys' performance, the more I can start shoring up data to make the program better! Expect nutrition info coming soon.

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) Sprint

6 yards @ 70% effort x4

10 yards @ 80% effort x4

20 yards @ 70% effort x2

B) Plyo Push-up

4x5 demo

C) Bench Press

Using 70% of last week's heavy set of 5: Perform 5 reps, then a 15 second rest, for 5 total minutes. demo

D) Dumbbell Floor Flies OR Cable flies (if you have cables)

2x60 sec of good, clean reps. Focus on the movement, not the number of reps. demo

E) Chin-up

3xMax-1 demo

*If you can do more than 8 reps, add weight

F1) Banded Push-up

5xMax-5 (leave 5 in the tank) demo

F2) Banded Barbell Row

5x8 demo

*Remember that when working with bands, it's important to lift explosively and accelerate into the band.

G1) Isometric Chest Flex

5x10-sec hold demo

G2) Neck Flexion

5x10 demo


1. Get 30 minutes of sunlight, minimum. The more skin exposure, the better.

2. Take a cold shower BEFORE bed