Week 5 - MONDAY - Max Effort Upper body
Dynamic Warm-up*
Activation exercise
Plyo pushup 3x3
Barx10
95x5
125x5
155x5
185x3
205x3
225x3
255x2
60x17
60x13
3a. Barbell Rows (1 second hold)
115x12
125x12
135x12
3b. Face pulls (1 second hold)
42.5x8-10
42.5x8-10
42.5x8-10
155x12
185x12
205x12(no hold)
75x10-12
85x7
85x5
Week 4 - Wedsnesday - Dynamic-Effort Lower body
Dynamic Warm-up*
Bw 3-4x3
4 45lb plates x 12
5 45lb plates x 12
6 45lb plates x 10
6 45lb plates x 7
145x12
175x10
205x8
Week 4 - Thursday - Repetition Upper Body
Dynamic Warm-up*
Activation exercise
Plyo pushups 3x3
Barx10
115x6
155x6
185x12
185x11
185x9
2a. Lat Pulldowns (1 second hold)
120x12
130x10
130x7
2b. Rear Delt Flys ( 1 second hold)
15lb DB x 12
15lb DB x 12
15lb DB x 12
55lb DB x 10
60lb DB x 6
60lb DB x 4
4a. Barbell Shrugs(1 second hold. Bar in front squat position…CT Style)
115x6
115x7
115x7
4b. DB Curls (constant tension)
35x8
35x7
35x6
Week 4 - Saturday - Max-effort Lower Body
Dynamic Warm-up
Barx10
Barx10
95x5
125x5
155x5
185x3
205x3
235x3
255x3
70x8
80x8
90x8
BWx12
BWx12
BWx12
Straight Leg situps Bw x 2 x 12
V-ups Bw x 2 x 8
Toe Touches Bw x 2 x 6
Hip Thrusts Bw x 2 x 8
No abs today
No jump rope
How do you like the high rep sup lift after your ME upper move? Running the program right now and am using a more traditional [6-10] rep range on accessory stuff. Haven’t done too much crazy high rep stuff and wanted to know if/how you feel it helps. Thanks man.
I like it keeps going up, although I definitely started a little low. Not really used to high rep stuff either so I was surprised that I was able to hit up to 20 reps pretty easily. As far as feeling if it helps, I don’t think its hurting and its good to see the numbers go up so you should give it a shot.
I actually have more time now so I’m switching back to a more movement pattern workout since I want to be in the gym more.
Overhead Movement Pattern
Dynamic Warmup
Activation
1-arm overhead medball throws 2x3
Plyo pushups 1x3
Deadstop Standing Overhead press from pins(nose/eye level)
Barx5
65x5
85x5
105x3
115x3
125x3
135x3
145x1/2 don’t remember
Push Press
135x3
145x3
155x1
135x3
145x2
Incline Bench Press
155x3
165x3
175x3
185x3
155x3
165x3
175x3
That was in the morning had to leave gym to be somewhere.
About 6 hours later did some iso stuff
Bent-over lat raises
25lbx8
25lbx8
25lbx8
Lat raises
25lbx10
25lbx10
25lbx10
Front raises
25lbx12
25lbx12
25lbx12
Was gonna do some eccentric-less sled work but it was pouring so will add that before i do sled work for legs tomorrow evening after my am workout.
Deadlift/hamstrings
Dynamic Warmup
Conventional Deadlift
95x5
135x5
185x5
205x5
225x3
245x3
265x3
285x3
305x3
Stiff-legged deadlift
155x6
175x6
175x6
185x6
3a. Lying hamstring curls
80x8
100x8
120x8
3b.Barbell curls
65x6-warmup before hamstring curls
75x6-warmup before hamstring curls
85x6
85x6
85x6
Bench movement
Dynamic Warmup
ACtivation
1-arm Overhead medball throws 1x3
plyo pushups 2/3x3
Deadstop flat barbell press from pins
Barx5
95x5
135x5
160x5
185x3
205x3
225x3
Flat bench press
185x3
205x3
225x3
Cgbp
135x5
155x5
175x5
Dips
BWx5
BW 25x5
Bw 45x4
LAter in day
Flat db press concentric to fly eccentric
50lb db 3 x 6
tricep cable pressdowns
80x8
100x8
120x8
Squat pattern
Dynamic warmup
Front squat
barx5
barx5
65x5
85x5
105x5
125x5
135x3
145x3
155x3
165x3
Back squat(continuous ramp)
175x3
185x3
195x3
205x3
215x3
225x3
Back and bis
Dynamic Warmup
these really stimulated my back
Pullups went from stronger grip to weaker then back to stronger
BWx6(neutral)
BWx6(chinup)
BWx6(pullup)
Bw 25x6(pullup)
Bw 25x5(chinup)
BW 25x4(neutral grip)
barbell rows (bout a 1 second contraction)
95x10
115x10
135x7/8 (dont remember)
HS high row
2ppsx10
2pps 25x8/10
3ppsx6/7
DB curls
30x10
35x9
40x5
preacher curls
50x10
60x8
60x5
Overhead Movement Pattern
Dynamic Warmup
Activation
1-arm overhead medball throws 2x3
Plyo pushups 1x3
Deadstop Standing Overhead press from pins(nose/eye level)
Barx5
65x5
85x5
105x3
115x3
125x3
135x3
145x2 don’t remember
Push Press
135x3
145x3
155x2
135x3
145x2
Incline Bench Press
165x3
175x3
185x3
165x3
175x3
185x2
Bent-over lat raises
25lbx10
25lbx10
25lbx10
Lat raises
25lbx12
25lbx12
25lbx9
Front raises
25lbx14
25lbx11
Deadlift/hamstrings
Dynamic Warmup
Cut my left index finger and had to get 6 stitches day before but still showed up and tried
Conventional Deadlift
135x5
135x5(snatch grip)
185x5
205x5
225x3
245x3
265x3
285x3
315x1
Stiff-legged deadlift
165x6
175x6
185x6
3a. Lying hamstring curls
90x8
110x8
130x8
3b.Barbell curls
65x6-warmup before hamstring curls
75x6-warmup before hamstring curls
85x6
95x5
95x5
Bench movement
Dynamic Warmup
ACtivation
plyo pushups 2x3
Deadstop flat barbell press from pins
Barx5
95x5
135x5
165x5
185x3
205x3
225x3
Flat bench press
185x3
205x3
225x3
245x3 was helped a lot i think not sure…
Cgbp
145x5
165x5
185x4
Dips
BWx5
BW 25x5
Bw 45x5
LAter in day
Flat db press concentric to fly eccentric
50lb dbx7
x6
x6
tricep cable pressdowns
80x10
100x10
120x10
another good workout after having stitches in and not really sleeping much
Squat pattern
Dynamic warmup
Front squat
barx5
barx5
95x5
105x5
125x5
135x3
145x3
155x3
165x3
Back squat(continuous ramp)
175x3
185x3
195x3
205x3
215x2
Didn’t really do much day before except lay around and go to the beach. I feel when I do this especially if I have a leg day coming up that my performance suffers.
also did some sled dregs and runs
7 sets of each
first time doing them and i really liked them. cant wait to use them tomorrow.
Back and bis
Dynamic Warmup
these really stimulated my back
3a. barbell rows (2 second contraction for last rep in each set)
115x10
135x10
155x9
3b.thib pulldown
90x10
100x10
100x10
DB curls
35x10
40x7
40x6
preacher curls
50x10
60x8
60x5
gonna do some sled eccentric less back and bi stuff later
sled work
2 sled drags and 2 sled run to start off
then did back and bi work 21 reps for a low row, bicep curl, and normal row in a circuit
and did 1 more of each the sled drag and run
Overhead Movement Pattern
Dynamic Warmup
Activation
1-arm overhead medball throws 2x3
Plyo pushups 1x3
Deadstop Standing Overhead press from pins(nose/eye level)
Barx5
65x5
85x5
105x3
115x3
125x3
135x3
145x2
Push Press
135x3
145x3
155x2
135x3
145x3
Incline Bench Press
165x3
175x3
185x3
165x3
175x3
185x3
Bent-over lat raises
25lbx12
25lbx12
25lbx11
Lat raises
25lbx12
25lbx12
25lbx12
Front raises
25lbx15
25lbx14
4 hours later did some sled work
2 sled drags and sled runs each to warm up
then did 10 reps of a incline/military press up and then 10 face pulls
then dragged the sled back
10 reps press and 10 facepulls
ran the sled back
end
Deadlift/hamstrings
Dynamic Warmup
Conventional Deadlift
135x5
135x5(snatch grip)
185x5
205x5
225x3
245x3
265x3
285x3
315x2
Stiff-legged deadlift
165x6
175x6
185x7
3a. Lying hamstring curls
100x8
120x8
140x8
3b.Barbell curls
65x6-warmup before hamstring curls
75x6-warmup before hamstring curls
95x6
95x6
95x5
sled drags and runs 3 each after workout… also do about 10 reps of eccentricless bicep curls
Bench movement
Dynamic Warmup
ACtivation
1 arm throw overhead 1x3
1 arm throw at wall 1x3
plyo pushups 2x3
Deadstop flat barbell press from pins
Barx5
95x5
135x5
165x5
185x3
205x3
235x1
Flat bench press
185x3
205x3
225x3
245x1
Cgbp
155x5
175x5
185x5
Dips
BWx5
BW 25x5
Bw 45x6
Sled work later
2 sets of sled drags and runs each
10 reps of chest presses then sled ran the remaining portion of space left
10 reps of chest presses then sled dragged rest of space left