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Sunday APRIL 24th 2022 -Week 1 “Pretend youre in a lumber yard. Go balls out”



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


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

--------------------------------------------------

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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