Monday, 10/18/21

First time? Check out the Training Guide

Week 3! We are approaching a final heavy training week before a deload. Currently, we will be running a program that looks something like: 3 weeks heavy, 1 week deload, 3 weeks heavy, 1 week deload, then a testing week.

I have decided to add some exercises that you may not be able to do with a home gym if you don't have a cable setup. The reason for this is because it expands the overall repertoire of movements available. If you DO work out in a garage gym and don't have this stuff, you should easily be able to come up with substitutes using bands or dumbbells. If you need some tips, DO NOT hesitate to shoot me a DM on Instagram! I'll get you squared away!

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

5x5, building to the heaviest possible set of 5 for the day. Pause for 1 second on the chest. demo

D) Spoto Press

2x5 @ 80% of 1rm demo

E1) Towel Pull-up

4xMax-1 demo

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

E2) Lat Pull Down

15-12-10-10 (increasing weight each set) demo

F) Cable Flies

2x60 sec of quality, controlled reps demo

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. How's your meal prepping? If you need some nutrition advice, let me know. If you don't have a nutrition plan yet, it's time to get started!
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