2021 | WEEK39
WEEK11
Monday
A. 10 Air squat with 35kg Sandbag - Bear huge
10 Jumping squat
10 Cossack squat
30s. Plank
30s. Superman hold
10 Slow band pull-apart - purple
Rest 1:00
x 3 sets
B. Front squat 1RM
@ Up to 120kg
C. Snatch pull + Snatch high pull + Muscle snatch + Overhead squat
x 5 sets @ climbing : 30-35-40-45-50kg
D. Squat snatch heavy or if you feel good 1RM
@ Up to 80kg
E. 8/8 Single arm DB Upright row - heavy, but good form!
45-60s. DB Front-rack hold @ 2x30kg
x 5 sets
Tuesday
| Back squat | 4 | 1 | 5 | 120 | 75-80% | 7,5 | 3-4 min | Focus on technique and explosive power! |
| Back squat | 0 | 2 | 8 | 107,5 | 70% | N/A | 3-4 min | Keep back angle and form consistent across all reps |
| Overhead press | 2 | 3 | 8 | 45 | 70% | N/A | 2-3 min | Reset each rep (don't touch-and-press) |
| Glute Ham Raise | 1 | 3 | 8-10 | N/A | 7 | 1-2 min | Keep your hips straight, do nordic ham curls if no GHR machine | |
| Helms row | 1 | 3 | 12-15 | N/A | 9 | 1-2 min | Strict form. Drive elbows out and back at 45 degree angle | |
| Hammer curl | 0 | 3 | 20-25 | N/A | 10 | 1-2 min | Keep elbows locked in place, squeeze the dumbbell handle hard! |
Wednesday
| Deadlift | 4 | 3 | 4 | 160 | 80% | N/A | 3-5 min | Conventional or sumo: use whatever stance you are stronger with |
| Barbell bench press | 4 | 1 | 3 | 95 | 82.5-87.5% | 8,5 | 4-5 min | Top set. Leave 1 (maybe 2) reps in the tank. Hard set. |
| Barbell bench press | 0 | 2 | 10 | 77,5 | 67,5% | N/A | 2-3 min | Quick 1 second pause on the chest on each rep |
| Hip abduction | 0 | 3 | 15-20 | N/A | 9 | 1-2 min | Machine, band or weighted, 1 second isometric hold at the top of each rep | |
| Weighted pull-up | 1 | 3 | 5-8 | N/A | 8 | 3-4 min | 1.5x shoulder width grip, pull your chest to the bar | |
| Standing calf raise | 1 | 3 | 8-10 | N/A | 9 | 2-3 min | 1-2 second pause at the bottom of each rep, full ROM |
Thursday
| Back squat | 4 | 3 | 4 | 125 | 80% | N/A | 3-4 min | Maintain tight pressure in your upper back against the bar |
|---|---|---|---|---|---|---|---|---|
| Weighted dip | 2 | 3 | 8 | N/A | 8 | 2-3 min | Do dumbbell floor press if no access to dip handles | |
| Hanging leg raise | 0 | 3 | 10-12 | N/A | 9 | 1-2 min | Knees to chest, controlled reps, straighten legs more to increase difficulty | |
| Lat pull-over | 1 | 3 | 12-15 | N/A | 8 | 1-2 min | Can use a cable/rope or band, stretch and squeeze lats! | |
| Incline dumbbell curl | 1 | 3 | 12-15 | N/A | 9 | 1-2 min | Do each arm one at a time rather than alternating, start with your weak arm | |
| Face pull | 0 | 4 | 15-20 | N/A | 9 | 1-2 min | Can use cable/rope or band, retract your shoulder blades as you pull |
Friday
| Pause deadlift | 4 | 4 | 2 | 150 | 75% | N/A | 3-4 min | 3 second pause right after the plates come off the ground |
|---|---|---|---|---|---|---|---|---|
| Pause barbell bench press | 3 | 3 | 5 | 82,5 | 75% | N/A | 2-3 min | 2-3 second pause on the chest |
| Chest-supported T-Bar row OR Pendlay row | 1 | 3 | 10 | 50-60kg | N/A | 7 | 2-3 min | Be mindful of lower back fatigue. Stay light, minimize cheating |
| Nordic ham curl | 0 | 3 | 6-8 | N/A | 8 | 1-2 min | See video demos page in the program pdf, can sub for lying leg curl | |
| Dumbbell shrug | 0 | 3 | 20-25 | N/A | 9 | 1-2 min | Feel a stretch on the traps at the bottom, squeeze hard at the top |
Saturday
| A1. Dumbell curl | 1 | 3 | 12 | 2x10kg | N/A | 8 | 30sec | Curl the bar out and up in an arc. Minimize momentum. |
|---|---|---|---|---|---|---|---|---|
| A2. Floor DB skull crusher | 1 | 3 | 12 | 2x10kg | N/A | 8 | 30sec | Arc the bar back behind your head, soft touch on the floor behind you |
| B1. Incline dumbbell curl (reverse 21's) | 0 | 3 | 21 | 2x10kg | N/A | 10 | 30sec | Do both arms at once: 7 reps full ROM, 7 reps top 1/2, 7 reps bottom 1/2 |
| B2. Triceps pressdown (reverse 21's) | 0 | 3 | 21 | Banded | N/A | 10 | 30sec | Do both arms at once: 7 reps full ROM, 7 reps bottom 1/2, 7 reps top 1/2 |
| C1. Dumbbell lateral raise | 0 | 3 | 20 | Small DB | N/A | 9 | 30sec | Arc the dumbbell out, mind-muscle connection with middle fibers |
| C2. Band pull-apart | 0 | 3 | 20 | N/A | 9 | 30sec | Mind-muscle connection with rear delts | |
| C3. Standing calf raise | 0 | 3 | 12 | N/A | 9 | 30sec | 1-2 second pause at the bottom of each rep, full squeeze at the top | |
| C4. Bicycle crunch | 0 | 3 | 15 | N/A | 9 | 30sec | Focus on rounding your back as you crunch hard! |