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JANUARY 5th, 2020. New 2 week burst of full-auto mass gaining

GCSC JANUARY 2020

📷

JANUARY 5th, 2020

New 2 week burst of full-auto mass gaining. We’re gonna stick to the simpler programming and there will be a bodyweight theme to the Sweats this cycle.

A magnum-sized strength and conditioning program, based on powerlifting and sports performance.

-Anyone following the 4 day routine should not do “humpday pumpday”. They should do the active rest. Whether they do the Sabado Gigante (which is the same programming as humpday pumpday) is case by case depending how they feel from the week’s worth of work. Don’t over do it. The Sabado Gigante often overlaps things done during the week. When in doubt, push or drag sleds and do some curls.

-Afterburners: These are optional conditioning pieces of the programming. Whether a person completes this is dependent on their goals and calorie intake. If actual sustained strength and mass is the goal, the afterburners should not be done. At least not without increased calorie count to accommodate the extra effort. That being said, some sustained sweat should happen at least once a week. That is the active rest on Wednesday.

Additionally, some of the movements in the Afterburners are not found in the GainCity accessory work. If a person wants to get those movements in for accessory but doesnt want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.













Monday, January 6th, 2020

Brief: Bench all over with some tempo for wht/blu. Just a quick simple little sweat for the Afterburner, so there should be time to get after the accessory pump.


Jet Fuel:

Tabata:

Plank

Mtn Climbers

(Alternate movements, 4 mins total)

-then

Stability planks, work raising left hand, right foot, then right hand, left foot. Go for 10 seconds each side back n forth.

-then

20 band pull aparts


Major Lift: Red: Bench Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Tempo Bench

*All sets all reps, 5 count lower, up fast

5x5 @45%

5x5 @50%


GainCity:

4x

15 Incline DB piston press

15 Bent over BB Rows

15 Straight bar Curls

30 Bandy Overhead extensions

*All these movements should be performed as heavy as possible for the required reps. If a set was done that was easy, it didn’t count.


Afterburner: 2 Rounds:

3 min on, 2 min off

10 Situps

5 Pushups

*This needs to be scaled so people are working and moving fast for 3 minutes. These are both simple movements but the burn will add up quick. Reduce the reps for pushups if needed and scale by elevating. As always, no knee pushups.

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Tuesday, January 7th, 2020

Brief: Everybody squats today, then another nasty burner today. The legs are gonna be pissed.


Jet Fuel: 200m Run

-then

10 Kossack Squats

10 Pole Squats

-then

Find max height:

Kneeling squat jump → Box jump


Major Lift: Red: Squat

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu:

Deadlift Block Pulls (2 inches)

Max 3

Amrap @80%

**Raise barbell off the ground 2 inches so it’s higher**

**Compare to Dec 10th**


GainCity:

3x20 Dimmel Deadlifts https://youtu.be/UWTSNmulwJM

3x12 Sumo Goblet Squats

Hip circle party


AfterBurner:

21-18-15-12-9-6-3

Calorie Bike

*20 Jumping Lunges (total) after every set. Finish with bike.

**Some people can’t jump and lunge. Just have them lunge in place. Scale the reps down to 16 or 14 if needed for some people.

**This is a fast, gross, leg burner. It should be puky and fast

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Wednesday, January 8th, 2020

Active Rest Day

Row a 5k

-OR-

HUMPDAY PUMPDAY!!

Max 5 Bench Press

-then

10-9-8-7-6-5-4-3-2-1

Bench Press @65% of max 5

**3 Ring or Bar muscle ups between every round. Finish with muscle ups

**Scale to 5 pullups of any variation

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Thursday, January 9th, 2020

Brief: Just a shoulder boulder party today. Again, a fasty nasty hot mess of a sweat today. Today has some skill exercises. Take time to review movements and scale accordingly.


Jet Fuel:

20 Pull apart, 20 bandy press

3 rounds, increasing in complexity:

-10 Pushups → 20 sec handstand → 10 handstand pushup

-10 Scap Pullups → 10 ring row → 10 pullup

-20 Jump ropes → 20 double under attempt → 20 double under


Major Lift: Red: Shoulder Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Close Grip Bench Press

Max 4

2x4 @90%

1xAMRAP @80%


GainCity:

4x

15 Seated DB Arnold press

15 DB Lateral raises and DB Reverse flyes

30 Bandy Curls

15 DB Skull crusher

*All these movements should be performed as heavy as possible for the required reps. If a set was done that was easy, it didn’t count.


Afterburner:

5 Rounds:

5 HSPU

10 Pullups (kip ok)

20 Double Unders

**Again, a fast nasty burn!!! Scale appropriately so that people are moving quickly and efficiently.

*HSPU = handstand pushups. Scale them to negatives, handstand holds, or DB push press HEAVY.

*Scale pullups to any variation, but first scale reps if needed

*Scale double unders to 20 seconds of double under attempts for each round

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Friday, January 10th, 2020

Brief: Red gets the deads, wht blu work tempo and speed work. Then everyone suffers through a simple, not easy combo of rowing and burpees


Jet Fuel: Fast feet drills

10 pole squats


Major Lift: Red: Deadlift

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Tempo Deadlift/Speed Squat

Deadlift

*All sets all reps, 5 count lower, up fast

5x5 @45%

5x5 @50%

Speed Squat

7x1 @60%


GainCity:

4x

20 Hip thrusts (banded) https://youtu.be/0O872IBsTwA Attach a band to the rig and around your waist.

100m Reverse Sled Drag


Afterburner:

10 min EMOM:

20 Cal Row

15 Burpee over rower

**This is gross and it sucks. Most people will not be able to maintain this. Scale the reps and cals as needed to get about 15 seconds rest

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SABADO GIGANTE

Max 5 Bench Press

-then

10-9-8-7-6-5-4-3-2-1

Bench Press @65% of max 5

**3 Ring or Bar muscle ups between every round. Finish with muscle ups

**Scale to 5 pullups of any variation

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