Sunday February 21st 2022 -Week 2 “Ignorance and Confidence is the key to success.”
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, Feb 22nd, DE UPPER:
Jet Fuel:
3x
:30 Stations-
Jumping pullup
Pushup
Handstand
Assault Bike
-then
Banded internal/external rotations https://youtu.be/beYztVtwMIM
Wall mobility https://youtu.be/M_ooIhKYs7c
*Mash
Major Lift : Red: Bench Press (follow the Red Tier training template)
White (powerlift): Bench Press/Floor Press
Bench Press
7x2 @55%
Floor Press
4x4 *Heavy
*Use the same weight across all sets. Heavy does not mean max. No risk of failure.
Blue (Bodybuilder): Floor Press
4x8
GainCity:
4xSuperset
12 Barbell Curls Heavy
Max reps empty barbell
*Load the barbell for 12 heavy curls, then without rest, strip the barbell and perform max reps. Then rest as needed.
4xSuperset
12 DB Rows Heavy
Max reps reverse DB flyes
*Use heavy DB’s for rows, then without rest switch to lightweight DB’s and perform max reps flyes. Then rest as needed. Looking for high reps, 15+
Afterburner:
4x
1min on
:30 off
2 Burpees 1 Chinnup
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Tuesday, FEB 23rd, ME LOWER:
Jet Fuel:
3x:
10 Cal row
10 Air Squats
-then
Pigeon Stretch
-Stretch
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (PowerLift):Sumo Deadlift block pulls
Max 3
1xAMRAP @80%
*Compare to max 5 January 25th
Blue (bodybuilder): Sumo Deadlift
4x8
GainCity:
3x
12 DB Single leg deadlift (6 each) (hold 2 DB’s)
1min: Single DB overhead squats
20 RFE split squats (20 each) *No lock out at the top. Constant movement on these. Bodyweight only.
Afterburner:
7 mins, max reps:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10...etc KB Swings (70/53)
*5 High Box Jumps (30/24) in between every set of KB swings
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Wednesday, FEB 24th, Active Rest
Active Rest Day
25 min Running Clock:
10 cal bike
15 Situps
200m Run
15 Situps
Stretch!
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Thursday, FEB 25th, ME UPPER:
Jet Fuel:
3 min running clock:
3 Pushups
3 Empty BB Power Snatch
3 Behind the neck push press
-then
Scorpion Stretch
Mash upper body
-Stretch
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Pause Bench Press vs Bands
Max 1
1xAMAP @80%
*Compare to max 3 January 20th
Blue (bodybuilder): Bench Press
4x8
GainCity:
5x10 Superset
DB Bench Press
Seated Arnold Press
*Use different weighted DB’s, switch without rest between bench and Arnold press. Then rest as needed.
4xSuperset
12 DB Tricep Kickbacks Heavy (both arms at once)
Max Reps Bandy tricep Pushdowns
Afterburner:
10-8-6-4-2
DB Snatch
5 DB Over Burpees between sets, finish with burpees
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Friday, FEB 26th, DE LOWER:
Jet Fuel:
500m Row
Kneeling Squat Jumps
Lateral jumps agility ladder
-Stretch
Major Lift: Red (foundation training): Deadlift (follow the Red Tier training template)
White (powerlift): Banded Deadlift/Speed Squats
Banded Deadlift
7x2 @50%
Speed Squats
10x3 @50%
Blue (bodybuilder): Squat
4x8
GainCity:
3x20 Barbell Hips thrusts heavy https://youtu.be/Zp26q4BY5HE
-then
100 Walking lunges
Afterburner:
7 min max reps:
1,2,3,4,5,6,7,8,9,10,11, etc…
DB squat (50/35)
10m Shuttle w/ DB
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SABADO GIGANTE
Bench Press
Max 10
-then
20mins:
7 Bench Press @90% of 10rm
10m KB Plank drag
20m Single arm KB Overhead carry/Farmer carry
-then
Girth Differential:
4x
12 DB Preacher Curl
12 DB Skull Crusher
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100 Bandy Pushdowns
100 Bandy Curls
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