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Sunday Oct 11th, 2020 “Bigger Pecs, Bigger Checks” Week 1

Sunday Oct 11th, 2020 “Bigger Pecs, Bigger Checks” Week 1



-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 doesnt want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.


Monday, OCT 12th, 2020

Pre-Flight: Close-Grip and Comp Grip Bench today for Wht/Blu. Red, bench as always. No matter what tier you’re on, train with purpose. As always, on dynamic effort days, pay particular attention to setup and technique. Move the bar off your chest AS FAST AS POSSIBLE. If we’re just going through the motions, what’s the point? Get the most out of your training.


Jet Fuel:

1 min Burpees

3x

8 Shoulder Prehab

8 DB Curls (lightweight)

8 DB Kickbacks (lightweight)

-Mash


Major, Lift: Red: Bench Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Close Grip-Comp Grip Bench

Close-Grip

6x4 @50%

Competition Grip

5x3 @55%

**Close-grip should be just outside shoulders. Hands should not be so close that they touch the chest.


GainCity:

-Single Arm DB Rows

4x12 (each) AHAP

-Superset

3x

12 BB Curls AHAP

20 Bandy Curls

-Superset

3x

12 BB Skull Crushers AHAP

20 Bandy Tricep Pushdowns


Afterburner:

10 min EMOM, alternating:

**one unbroken set each minute**

Max Reps Pullups

Max Reps Pushups

**Alternate minutes, 5 sets each**

**Yes pullups are always strict unless told otherwise**

**If you cannot get at least 5 of the given exercise, then scale. Scale pullups to jumping with controlled negative for 5-8 reps. Scale pushups by elevating, getting 5-8 reps. No knee pushups**

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Tuesday, OCT 13th, 2020

Pre-Flight: “Pulling” out the Sumo deadlifts today (Dad jokes), and making a nasty burn with legs only bike and broad jumps


Jet Fuel:

Hip Circle Assault bike 3 minutes

(sub a doubled over band at the kneecaps, if you dont have a hip circle)

Hip Circle walk front/back/side/side

10 Hip Circle squats

10 Hip Circle Bandy good mornings

-mash


Major, Lift: Red: Squat

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blue: Sumo Deadlift

Max 3

-then

1xAMRAP @80%

**Compare to max 5, Sept 1st**


GainCity:

-Single Arm KB Swing and Lunge (alternating)

4x8 (each)

-Prowler Push AHAP (too heavy to run)

4x40m


Afterburner:

10 min EMOM, same minute:

5 Cal Bike legs only

5 Max Distance Broad jumps

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Wednesday,OCT 14th, 2020

Active Rest Day

Walk 40, Jog 30, or Run 20 minutes

-then...STRETCH!

-OR-

Humpday Pumpday

Descending reps, ascending weight Bench Press

10-9-8-7-6-5-4-3-2-1

*5 Tire Flips AND 5 Pullups after every bench set*

**Increase bench press weight every set. Every set should be near failure**

**If you don't have a tractor tire, use a heavy sandbag, ground 2 over shoulder. If you don't have a sandbag do powercleans @bodyweight. If you dont have a spare Barbell for powercleans, do heavy DB Snatch.**

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Thursday, OCT 15th, 2020

Pre-Flight: Shoulder Press, rows, db bench, and an interesting afterburner with unilateral pulling and stability work with bear crawls


Jet Fuel:

2 mins Bike

2x

10 band pull aparts

10 pushups

10m crab walk

10 bear crawl


-Mash upper body

Major, Lift: Red: Shoulder Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Shoulder Press

Max 3

1xAMRAP @80%

1xAMRAP @70%

**Compare to Sept 24th**


GainCity:

-Upright Rows AHAP

4x15

-Incline DB Bench Press

4x10

-Hammer Curls/Tricep Kickbacks

3x20


Afterburner:

7min AMRAP:

5 Single arm Ring Row (each)

20m Bear Crawl

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Friday, OCT 16th, 2020

Pre-Flight: Pause squats, speed deads, and a mental grind, how many wallballs can you do??


Jet Fuel:

-mash


Major, Lift: Red: Deadlift

-then 2xAMRAP @80% of the days heaviest set

Wht/Blu: Pause squats/Deads

Pause Squats

7x3 @45%

**First 2 reps, 2 count pause. Last rep, fast!

Speed Deadlifts

7x2 @60%


GainCity:

-100 weighted Situps

-Bandy Leg Curls/Leg Extensions

4x20


Afterburner:

4 Rounds:

Max reps Wallballs (30/20)

100m Sprint


*Rest 2 minutes between attempts

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SABADO GIGANTE

Descending reps, ascending weight Bench Press

10-9-8-7-6-5-4-3-2-1

*5 Tire Flips AND 5 Pullups after every bench set*

**Increase bench press weight every set. Every set should be near failure**

**If you don't have a tractor tire, use a heavy sandbag, ground 2 over shoulder. If you don't have a sandbag do powercleans @bodyweight. If you dont have a spare Barbell for powercleans, do heavy DB Snatch.**

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