2021 | WEEK40

September 27, 2021

Károly Török

Monday

Deadlift	4	3	3	160	80%	N/A	3-4 min	Brace your lats, chest tall, pull the slack out of the bar before lifting
Sumo box squat	2	2	8	@ 100-110kg	N/A	7	2-3 min	If you squat high-bar, do sumo box squat. If you squat low-bar, do pause high-bar (2 sec pause)
Pull-through	0	3	12-15	Banded	N/A	9	1-2 min	Can use cable/rope or band, use your glutes to move the weight
Leg curl	1	3	6-8	Nordic	N/A	8	1-2 min	Do lying leg curl machine or nordic ham curl if no machine access
Standing calf raise	1	3	8-10	30kg DB	N/A	9	1-2 min	1-2 second pause at the bottom of each rep, full squeeze at the top

Tuesday

Barbell bench press	4	1	2	92,5	85-90%	8	4-5 min	Top set. Leave ~2 reps in the tank. Hard set.
Barbell bench press	0	3	6	85	77,5%	N/A	2-3 min	Set up a comfortable arch, slight pause on the chest, explode up
Chin-up	1	3	8-10	+10kg plate	N/A	8	2-3 min	Underhand grip, pull your chest to the bar, add weight if needed to hit RPE
Standing arnold dumbbell press	1	2	10-12	Small DB	N/A	9	1-2 min	Rotate the DBs in at the bottom and out at the top
Chest-supported dumbbell row	1	2	12-15	2x22,5kg DB	N/A	9	1-2 min	Lie on an incline bench and do rows - pull with lats!
Face pull	0	2	15-20	Banded	N/A	9	1-2 min	Can use cable/rope or band, retract your shoulder blades as you pull
Dumbbell lateral raise	0	2	15-20	Very small DB	N/A	10	1-2 min	Arc the dumbbell out, mind-muscle connection with middle fibers
Concentration bicep curl	0	3	12-15	Small DB	N/A	9	1-2 min	Pin your elbow against your upper leg or the back of a bench

Wednesday

Back squat	4	3	6	117,5	75%	N/A	3-4 min	Sit back and down, keep your upper back tight to the bar
Good morning	2	2	10-12	30-40kg barbell	N/A	7	2-3 min	Same as squat stance, keep shins straight, go lighter and "feel" hamstrings
Leg extension	1	3	12-15	9,5kg plates + chain	N/A	9	1-2 min	Use bands if no machine access, mind-muscle connection with quads
Standing calf raise	0	3	15-20	30kg DB	N/A	9	1-2 min	Emphasize the mind-muscle connection
Banded lateral walk or hip abduction	0	3	15-20	Banded	N/A	9	1-2 min	Point toes slightly outward, mind-muscle connection with glutes
V sit-up	0	3	12-15		N/A	9	1-2 min	Think about squeezing your upper and lower abs together

Thursday

Overhead press	3	3	4	52,5	80%	N/A	3-4 min	Squeeze your glutes to keep your torso upright, press up and slightly back
Single-arm lat pulldown	1	2	10-12	banded	N/A	9	2-3 min	Perform with bands if no lat pulldown, drive elbows down and in
Close-grip bench press	2	2	12	60kg	N/A	7	2-3 min	Shoulder width grip, tuck your elbows in closer to your torso
Pendlay row	1	2	10	50 kg	N/A	7	1-2 min	Be mindful of lower back fatigue. Stay light, minimize cheating
Pec flye	0	2	15-20	10kg DB / side	N/A	9	1-2 min	Perform with cable, bands or dumbbells, use a full ROM
A1. Incline shrug	1	2	15-20	2x22,5kg DB	N/A	9	30sec	Lie face down against an incline bench and do shrugs - full ROM and squeeze!
A2. Upright row	1	2	15-20	25kg barbell	N/A	9	30sec	Can use cables/rope, bands or dumbbells. Stop ROM once elbows reach shoulder height.
Barbell skull crusher	1	2	8-10	@ 27,5kg barbell	N/A	8	1-2 min	Do these on a bench, constant tension on triceps

Friday

5" block pull	4	2	4	140kg	N/A	8	4-5 min	Do block pulls from a 5" block (can stack 45lb + 10lb bumper plates as blocks)
Bulgarian split squat	1	2	12	22,5kg DB	N/A	7	2-3 min	12 reps each leg, keep your torso upright, constant-tension on quads
hip thrust	1	2	8-10	50kg barbell	N/A	7	1-2 min	Do barbell hip thrusts if no machine, use glutes to move the weight
Seated calf raise	0	3	15-20	30kg DB	N/A	9	1-2 min	Do standing if no machine, emphasize the mind-muscle connection
Hanging leg raise	0	3	10-12		N/A	8	1-2 min	Knees to chest, controlled reps, straighten legs more to increase difficulty