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Week 1 “RESET OF TRAINING. We’re back at it.”




Sunday MAY 29TH 2022 -Week 1 “RESET OF TRAINING. We’re back at it.”

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, MAY 30th, DE UPPER:

Jet Fuel:

Memorial Day.

3x10

Air Squats

Pullups

100m Jog

-then

*Stretch


Major Lift :

MURPH

1 MILE RUN

100 PULLUPS

200 PUSHUPS

300 SQUATS

1 MILE RUN


GainCity:

EAT, DRINK, PAY RESPECT, CELEBRATE.

Afterburner:

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Tuesday, MAY 31ST, ME LOWER:

Jet Fuel:

2x

10 Banded good morning

10 Stepups

-then

6 min EMOM alternating:

10 Lightweight KB deadlift highpulls

10 Box Jumps

*3 rounds of each

-THEN

Mash lower body


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

White (PowerLift): Deadlift

4x6

1xMax Reps @70% of 6 rep weight

Blue (bodybuilder): Deadlift

4x8


GainCity:

-KB Single arm RDL https://youtu.be/ooA4mOgdbCQ

3x12

-Wtd Pause Single leg glute bridge

3x12 (each)

Afterburner:

100 empty BB walking lunges

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Wednesday, JUNE 1st, Active Rest

Active Rest Day

Every minute for 20 minutes:

5 Burpees

5 situps

-then...STRETCH!

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Thursday, JUNE 2nd, ME UPPER:

Jet Fuel:

Tabata alternating (4 mins total):

Plank

½ Burpee

-then

3xSuperset using Lightweight Plates

8 Lateral Raises

8 Rear delt flyes https://youtu.be/5Ll3fwGjvYA

-Stretch


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

White (power lift): Board Press (2 board, 4 board)

2 Board Max 5

4 Board Max 3

-then

1xMax reps @80% of Max 5 weight:

2 reps 2 board, 2 reps 4 board until failure

Blue (bodybuilder): Bench Press

4x8


GainCity:

-Single Arm Sled Row/Pullups https://youtu.be/dep6fbQdQ90

3x50m (each)

10 Pullups (scale as needed no kips)

*Alternate rows and pullups. Perform 50m row down using 1 arm, then 50m row back using the other, then perform 10 pullups. Repeat for 3 sets.

*Use a weight that allows for focus on the back, i.e. it doesn’t require leg drive or opening of the hips in order to row. Work trunk stability. Error on lighter this week.

-Seated Arnold Press https://youtu.be/caWej_FrVTU

3x12

-DB Hammer Curls

3x25

-Single arm DB OH extensions

3x25 (each)

-Bandy curls/pushdowns 100 each


Afterburner:

5 Rounds AFAP

Max Reps Pushups

20m Bear Crawl

10 Situps

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Friday, JUNE 3rd, DE LOWER:

Jet Fuel:

Soon to be relatively famous fast feet drills https://youtu.be/mX00T4uuPtI

-then

2 attempts at

-then

Mash lower body


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

White (powerlift): Volume Deadlift/Speed Squats

Every 2 minutes, for 5 sets (10 minutes total)

10 Deadlift @45%

2 Speed Squat @55%

*Treat each set as a superset. Go directly from Deads to squats, then rest.

Blue (bodybuilder): Squat

4x8


GainCity:

-Hip Circle Farmer Carry AHAP

3x100m

-Pistols

3x10 each

-Leg Curl/Leg Extension

3x20 (each)


Afterburner:

5x

10 Cal Assault bike SPRINT!

Rest as needed between efforts

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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.

**Workout should take between 20min (fast) to 30 minutes (better because they went heavy)

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