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Sunday JUNE 5TH 2022 -Week 1 “HISTORY IS WRITTEN BY THE WINNERS”




Sunday JUNE 5TH 2022 -Week 1 “HISTORY IS WRITTEN BY THE WINNERS”

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, JUNE 6th, DE UPPER:

Jet Fuel:

3x

10 Scapula Pull ups https://youtu.be/1Csn-6LDQX4

10 DB Bench

10 DB Shoulder Press

20 Band Pull aparts

-then

Mash


Major Lift :

Red: Bench Press (follow the Red Tier training template)

White (powerlift): Bench Press

OTM

5x3 @60%

-then

2xMax Reps @60%

Blue (Bodybuilder): Bench Press 4x8


GainCity:

-Banded Tempo Pushups https://youtu.be/QcoJ7vGZl1I

3x10 (3-5-3-0 meaning 3 seconds down, 5 second hold, 3 second up, 0 = dont hold at the top, go right back into the next rep)

-Inverted KB, Tempo Piston Press https://youtu.be/aVy184Vy4n0

3x16 (8 each) (3-0-3-0 meaning 3 count down, no pause, 3 count up, no pause)

-Straight Bar Curls

3x15

3x15 (each)

Afterburner:

5 Rounds

:30 Assault Bike

:30 Push Press (95/65)

*Weight on Push Press should be unbroken

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

Tuesday, JUNE 7TH, ME LOWER:

Jet Fuel:

-Shuttle Jog

*Jog shuttles to get warm

-High Knee Skip Drills/Broad Jumps https://youtu.be/ghsjivSm8no

-STRETCH

-Depth Jump → Max height box jump https://youtu.be/aIOXVYjHUnk

*Set up boxes and work depth jumps from one box, land in athletic stance, then max height box jump.

-

MASH


Major Lift: Red (foundation training): Squat (follow the Red Tier training template)

White (PowerLift): Box Squat

Max 1

1xMax reps @80%

*Compare to max 3 APRIL 26th

Blue (bodybuilder): Squat

4x8


GainCity:

-DB Bulgarian Split Squats https://youtu.be/cd6h6mdEMXk

5x6

*each, 12 total

*3-3-0-0 = 3 count down, 3 count hold, fast up, no hold at top

*Perform all 6 reps on one leg, then switch

Tempo Dimmel Deadlift https://youtu.be/MOqeGjAzsOw

3x:30

*Dimmel deadlift starts at the top and stops at knee caps

*3-0-3-0 = 3 count down, 3 count up. Constant movement

*Use a challenging weight but that can be maintained for :30 with good posture/position


Afterburner:

10 Rounds

5 DB Hang Power Clean AHAP

10 Toes 2 Bar

*T2B is very aggressive. Scale reps then ROM as needed

*Goal, under 7 minutes

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

Wednesday, JUNE 8TH, Active Rest

Active Rest Day

4x

5min run

1 min burpees

4 minutes rest

*This workout is performed on a running clock and will take 36 minutes to complete

-then...STRETCH!

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

Thursday, JUNE 9TH, ME UPPER:

Jet Fuel:

1 min burpees

3x

10m Single arm overhead KB walk (down rt, back lt)

10 hard ring rows

-then

Mash upper body


Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)

White (power lift): Bench Press vs Chains

Max 6

2xMax Reps @80%

Blue (bodybuilder): DB Bench Press

4x8


GainCity:

-Chin Holds (:10) https://youtu.be/FDwbHBVqhkU

3x5

*Hold chin over the bar for 10 seconds, rest and repeat for 5 reps, for 3 sets

-Single Arm DB Row (3-0-0-3 = 3 count down, no pause, up fast, 3 count hold at top)

DB Bicep Curls (7 start to half, 7 half to finish, 7 full rom)

-Weighted bench dips https://youtu.be/TN_ISD6jkcE

3x15


Afterburner:

10-8-6-4-2

Pullups (kip ok)

*10 Calorie bike after each set, finish with bike

**If a person is really good at pullups and can do more reps unbroken, up the rep count to 25-20-15-10-5

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

Friday, JUNE 10th, DE LOWER:

Jet Fuel:

50 Jumping Jacks

20 Walking Lunges

Couch Stretch

Butterfly DB Hip Distractions https://youtu.be/JilXDq8vJqo

20 Banded Good morning

-

MASH


Major Lift: Red (foundation training): Deadlift (follow the Red Tier training template)

White (powerlift): Squat/Deadlift

Pause Squat

10x3 @50% (First 2 reps, 2 count pause, last rep, fast!)

Deadlift

10x1 @60%

Blue (bodybuilder): Deadlift

4x8


GainCity:

3x1 minute

*Add weight if able

*Keep back and shoulders against the wall

*stay below parallel and keep in a proper squat stance

-DB Cossack Squat/knee raise https://youtu.be/k3COdsxxM20

3x8 (each)


Afterburner:

3 Rounds:

250m Row

10 Power Clean @bodyweight

*Does not need to be touchngo at all. Singles are fine, but the weight should never be stared at. It should be able to be picked right back up again. Scale accordingly.

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

SABADO GIGANTE

@Bodyweight

50m Overhead Walk

10 Squats

50 Overhaed Walk

10 Power Clean

50 Overhaed Walk

10 Floor Press

50 Overhaed Walk

20 Deadlift

50 Overhaed Walk

10 Floor Press

50 Overhaed Walk

10 Power Clean

50 Overhaed Walk

10 Squats

**Use one barbell and the same weight for all lifts, with the exception of deadlifts. If a person has to make their barbell much lighter than bodyweight in order to perform the rest of the movements, then have them add weight to the bar for the deadlifts.



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