Tapering Off

Since we totaled on Monday we will be doing a light Upper Body workout tomorrow.

Dumbbell Bench Press-

Choose between:
High Volume, Medium to Heavy Weight (10-15 rep sets)
or
Low Volume, Heavy to Very Heavy Weight (6-8 rep sets)


Then Abs-

Choose between:
GHDs/Strict Toe to Bars/Standing Banded Abdominals


Accessory Work-

Choose based upon your own weakness:

Triceps:
Tricep Rollbacks/Tate Press/Weighted Dips

Lats:
Dumbbell Rows/Deadhang Pullups/Banded Front Pulldowns

Rear Delts:
Banded Face pulls/Dumbbell Rear Lateral Raises


If you are feeling good tomorrow, you can choose one exercise from each of the accessory areas.


I will be doing a lot of band work for my shoulders, lats, and pecs as well which anyone is welcome/encouraged to do.

Recap

So finally I am going to recap what we did during the past 4 weeks:

Week 1:

ME Lower

3 Rep Max Low Bar Good Morning

ME Upper

Narrow Grip Bench Press

DE Lower

10-12 x 2 @ 50% Banded Speed Box Squats

DE Upper

9 x 3 @ 40-50% Banded Bench Switching Grip from 3 at Narrow, 3 at Mid, 3 at Wide


Week 2

ME Lower

Max Wide Stance Box Squat

ME Upper

Max Chain Bench Press

DE Lower

8-10 x 2 @ 55% Banded Speed Box Squat

DE Upper

9 x 3 @ 40-50% Banded Bench Alternating Grips


Week 3

ME Lower

Max Sumo Deadlift

ME Upper

Max Banded Strict Press

DE Lower

6-8 x 2 @ 60% Banded Speed Box Squats

DE Upper

9 x 3 @ 40-50% Banded Bench Alternating Grips


Week 4

ME Lower

Max Banded Box Squat

ME Upper

Skipped

DE Lower

6-8 x 1 Speed Deadlift Pulls (light)

DE Upper

9 x 3 @ 40-50% Banded Speed Bench Alternating Grips


Accessory work included: Glute Ham Raises, Seated Good Mornings, Back Extensions, Standing Banded Abdominals, GHDs, Ring Pushups, Dumbell Tricep Rollbacks, JM Press, Tate Press, Banded Good Mornings, Banded Tricep Extensions, Banded Abduction.

Total

Monday is the first day that class will be open to everyone. In combination of starting the public class and culminating the first 4 week class, we will be totaling. This will assess how much the 4 weeks have improved the current participants' strength and establish a baseline for new participants.

Find your 1 Rep Max for:

Back Squat
Bench Press
Deadlift

Any style of lift is acceptable. Back squat must have hip crease below the top of the knee. Bench press must make contact with the chest. Deadlift must have no hitch. You will have 3 total attempts at each lift. Warm up accordingly.

DE Lower Body

Today will be the third part of our pendulum wave dynamic squat.

Do 8-10sets of 2 reps at 60% of your 1RM.

(Remember, these percentages are just ballparks, you want to use a weight that you can move the bar at MAXIMUM VELOCITY. Speed is the name of the game today. If you are at 60% or you 1RM and your form is sloppy or you're moving slow as hell, take the weight DOWN. Heavy weights are for Max Effort Day. The biggest problem people face on this program is going too heavy on Dynamic Day.)

Accessory Work:

8-10 sets of 1 speed pulls

3x10 Seated Good Mornings

3x10 Belt Squats (Use the belt that we usually use for weighted pullups)

Abs of your choice
(Choose between grappler, weighted GHD's, standing banded abdominals, or 1.5 minute L-Hold)

Banded abductors x 100

Speed Squats:

http://www.youtube.com/watch?v=7j8Q-R-QfN8&feature=related

Speed Pulls:

http://www.youtube.com/watch?v=ef7DIKbJEpE

Seated Good Mornings:

http://www.youtube.com/watch?v=VbPWMs-iTR0&feature=related

Belt Squats:

http://www.youtube.com/watch?v=oFlmG-wYi_Q&feature=related

Grappler:

http://www.youtube.com/watch?v=_Yvko69jnug

Upright Abs:

http://www.youtube.com/watch?v=Ht-eIHPH388&feature=channel

First Post

Alright let's get the ball rolling on this blog. I will recap everything we have done in the past couple weeks soon.

Yesterday Glenn, Eric, Billy S and I did a max effort upper body day.

1 rep max banded strict press. We used the purple bands.

Billy- 70?
Glenn- 135
Kurt- 155
Eric- 165?

Randy did 145 at the west loop.

We then worked on rack bench presses. These were pure concentric, as in zero velocity, set up at sticking point height. Some repped out the weight while others worked up to singles.

Billy- 135 - 145 - 155
Kurt- 225 - 225 - 255
Eric- 225 - 315 - 275
Glenn- don't remember, something ridiculous.

Eric and billy did tricep rollbacks with dumbells.

Glenn and Kurt worked up to 585 holding the lockout on bench.


http://www.youtube.com/watch?v=Dh3t6T-nqP0