Sunday APRIL 24th 2022 -Week 1 “Pretend youre in a lumber yard. Go balls out”
A magnum-sized strength and conditioning program, based on powerlifting and sports performance.
**Programming options. Choose one of the training tiers to follow (Red, White, or Blue). Each day perform ONLY that part of the Major Lift section. Red is the foundational strength template, based on 5/3/1. White is the Powerlifting tier for max strength building. Blue is the bodybuilding tier. All other sections of the day’s training will be completed by everyone.**
-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 doesn’t want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.
Monday, April 25th, DE UPPER:
Jet Fuel:
3x
10 cal bike
10 Pushups
20 band pull aparts https://youtu.be/4lGB6YWuwlA
-then
4mins:
:10 work, :20 rest
Plyometric Pushups
*Stretch
Major Lift : Red: Bench Press (follow the Red Tier training template)
White (powerlift): Tempo/Speed Bench
5x4 @40% -First 2 reps 3 count lower, last 2 reps, fast
5x4 @50% -First 2 reps 3 count lower, last 2 reps, fast
5x2 @60% -First rep 3 count lower, last rep, fast
-then
Shoulder Press
3x5
Blue (Bodybuilder): Bench Press 4x8
GainCity:
3xSuperset:
12 T-Bar rows AHAP https://youtu.be/jpfP2aaXO28 (use a towel or straps if you dont have a tbar handle)
20 (each) SIngle arm DB row
3xSuperset: https://youtu.be/8oP_kVH5XeQ
10 DB Front Raise
10 DB Lat Raise
Max reps DB Shoulder press
3xSuperset:
15 BB Curls
30 Banded pushdowns https://youtu.be/llCOtaJIzNw
**In any superset, perform all the exercises in succession without rest. Once a complete set is finished, rest as needed before starting another set.
Afterburner:
For Time:
10-8-6-4-2
DB Snatch (each)
*5 Pullups or Max reps pullups in one set (whichever is higher) and 15 Situps after every set of snatches
*Pullups are strict
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Tuesday, April 26th, ME LOWER:
Jet Fuel:
500m Row
2x
1min plank hold
20 walking lunges
-then
Mash hips
-Stretch
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (PowerLift): Box Squat
Max 3
1xMax reps @80%
*Compare to max 5 March 15th
Blue (bodybuilder): Squat
4x8
GainCity:
3x100m Sled Drag
3x15 GHR
3x20 GHD situps
*Scale to regular situps if needed.
Afterburner:
For time:
20 Power Cleans
40 Front Rack Lunges (20 each)
*Same weight as last week, try and keep the breaks to a minimum
*Must be completed in order
*DB or BB
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Wednesday, April 27th, Active Rest
400m Sled Drag
-then...STRETCH!
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Thursday, April 28th, ME UPPER:
Jet Fuel:
1min Jump Rope
-then
3x
-25ft forward down, backwards back, weighted bear crawl (plate on their back) https://youtu.be/aK2nH379xG0 https://youtu.be/02s3TuY6Mps
*The point of this is more about positioning than the amount of weight. Keep your hips and back flat and make small steps with your hands and feet. The idea is to keep the plate flat.
-10 Pushups at each end
-then
Mash upper body
-Stretch
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Bench Press vs Chains
4x6+10lbs
*Compare to March 24th
Blue (bodybuilder): DB Bench Press
4x8
GainCity:
3x
15 Incline DB Bench AHAP
Max Time Handstand hold
1 min Bandy Rows
---
100 Bandy Curls
100 Bandy Pushdowns
Afterburner:
50-40-30-20-10
Double Unders
25-20-15-10-5
Pushups
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Friday, APRIL 29th, DE LOWER:
Jet Fuel:
400m Run/500m row
Barbell warmup:
3x
5 Deadlifts
5 high pulls
5 Front Squats
5 Push Press
5 Back Squats
-then
Mash lower body
-Stretch
Major Lift: Red (foundation training): Deadlift (follow the Red Tier training template)
White (powerlift): 10 min EMOM:
3 Speedy Squats @45%
1 Speedy Deadlift @60%
*in the same minute
Blue (bodybuilder): Deadlift
4x8
GainCity:
3x
100m Hip Circle Sled Drag Farmer Carry https://youtu.be/KMqztRQ1bHs
*Drag a sled while wearing a hip circle and carrying heavy db’s
*This is easiest performed by wearing a belt and attaching the sled straps to the belt
3x20
Reverse hypers
GHD Situps
Afterburner:
5 Rounds:
250m Row
5 burpee over rower
3 Power Clean (BB or DB)
*Weight should be heavy enough to give aggressive feedback, but too heavy to always pick up immediately and perform 3 reps in a row
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SABADO GIGANTE
10-8-6-4-2
Sandbag Ground 2 Over shoulder
200m Sandbag run after every set
-then
Girth Differential:
50 Ring Pushups
50 Chinnups
50 Weighted Dips
50 BB Drag Curls
*Complete in any order and break up in any way
*Scale ring pushups and weighted dips to any form of pushup or dip as needed
*Should be hard enough that each exercise is broken up several times
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