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Sunday March 27th 2022 -Week 1 “Bad times don’t last, but bad guys do.”



Sunday March 27th 2022 -Week 1 “Bad times don’t last, but bad guys do.”

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, March 28th, DE UPPER:

Jet Fuel:

-2x

1min on, 1min off:

1 Burpee +3 Pushups

*Perform a burpee and when chest touches the floor, perform 3 pushups then jump, and repeat.

-3x DB Shoulder Complex:

12 Front raise

12 lateral raise

12 Reverse Fly

*Perform as one long set. 12→ 12→ 12→ without rest.

*Stretch


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

White (powerlift): Tempo/Speed Bench vs Bands

6x4 @45%

4x4 @50%

*First rep, 3 count down, 2 count pause, fast up. All subsequent reps, FAST!

*Use bands for all sets.


If you dont have power racks, the band goes under the bench and around the bar. Use DB or KB on the legs of the bench to keep it down on the ground.


Blue (Bodybuilder): Bench Press vs bands

4x8


GainCity:

-Shoulder Press

3x10 (No more than 2 warmup sets)

-DB Seal Rows https://youtu.be/cYSQulSG5xI This video shows with a barbell, just substitute with db’s instead. Dont hit the bench with db’s.

4x10

-DB Half Bench Press

4x20

*Purposefully shortened range of motion. Do not lock out elbows at the top and do not touch chest with the db’s.

-Bandy Bi’snTri’s

100 each

Afterburner:

10 min OTM:

-1st minute:

1 set Max strict pullups

1 set max kipping pullups or until :30 of the minute

-2nd minute:

:30 Plank hold shoulder taps

-or- Extra credit: Handstand hold with shoulder taps

*Alternate minutes for 5 rounds of each.

*1st minute is one set of strict pullups directly into one set of kipping pullups. 2nd minute is :30 of shoulder taps.

*To scale pullups, go banded for the first set of strict, then switch to ring rows until :30 of the minute.

*DO NOT go upside down if you cannot perform shoulder taps well enough to get :30 worth. Most everyone should be on the floor in a plank.

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Tuesday, MARCH 29th, ME LOWER:

Jet Fuel:

Animal Drills:

-Each movement will be forward 10m down, then performed backwards on the return.

Bear Crawl

Crab Walk

Duck Walk

Go through the movements twice.

-then

1x2min Max reps Wallballs

-Stretch


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

White (PowerLift): Squat

4x8+10lbs

*Compare to February 15th

Blue (bodybuilder): Squat

4x8


GainCity:

-Single leg kb deadlift (use two kb’s, one in each hand)

3x8 (each)

-Pistols (weighted if able)

1x25 (each) all 25 on one leg before switching

*Scale pistols to unweighted then to a bench


Afterburner:

3 Rounds:

20 Unbroken Wallballs (30/20)

400m Sprint

*Rest 3:1 (Rest 3 times as long as it takes to complete one round)

*Row as sub for run if needed

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Wednesday, MARCH 30th, Active Rest

Active Rest Day

10 Rounds NFT

20 Pushups

20 SItups

200m Jog/250 row

Stretch!

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Thursday, MARCH 31st, ME UPPER:

Jet Fuel:

3 min Run/bike/row/burpee/jump rope (any general heart rate work)

2x10 calf raises + 20 (2) legged hops

2x Pushups+broad jump down the gym floor and back

*Perform 5 pushups then broad jump. Repeat down n back

-20 Band Pull aparts

-20 Banded internal/external shoulder rotations

-Stretch


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

White (power lift): Push Press

Max 3x3 +5lbs

*Same weight across all three sets, no misses

*Compare to February 17th

1xMax reps push press @70%

Blue (bodybuilder): Push Press

4x8


GainCity:

-Floor Press

4x4

-Bandy rows

4x1 minute

-Barbell Curls/Rope pushdowns

4x15


Afterburner:

AFAP:

50 Double Unders

10 bar rows

50 DU

10 bar rows

50 DU

10 bar rows

50 DU

10 bar rows

50 DU

*Scale DU to 50 Singles or :50 of DU attempts

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Friday, APRIL 1st, DE LOWER:

Jet Fuel:

Today we are working on some sprints. Sprints are best performed before lifting. So for today, there will not be an afterburner to complete once your GainCity is done.

400m Run

2x

:30 Lunges

:30 high knees

*go through this several times to get warm

-then

7x

40m Sprint

*1st (3) at about 60%

*3rd at about 80%

*Last 3 all out

Rest :45 between bouts

-Stretch


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

White (powerlift): Narrow stance Squat/Tempo Deadlift

Narrow stance Squat:

6x4 @45%

Tempo Deadlift:

6x4 @45%

*Fast up, 5 count down (touch n go)

Blue (bodybuilder): Deadlift

4x8


GainCity:

-Reverse Hypers

3x20

-Sled push/sled pull

3x100 (each)


Afterburner:

FIRST TODAY

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SABADO GIGANTE

5x5 Close Grip Bench Press Heavy

-then

“Bench Press Kalsu”

100 Bench Press (135/95)

*Every minute, 5 burpees until done

*Scale bench press weight to be able to get 20ish unbroken on first set

*Start with burpees

-Girth Differential

5x

:30 Seated DB Curls

:30 off

:30 Seated DB Arnold Press

:30 off

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