Week Five - Day Four - Dynamic Lower Body

Dynamic Lower Body

Buy In: Catalyst Standard Warm Up with Yoga Frogs and Goblet Squats

Workout:

Back Squats 10 sets of 2 reps at 60% of 1RM (60 seconds between sets)

Supplemental:

Box step ups: 20" box 3 sets of 12 reps (6 each leg)

GHDS: 3 sets of 12 reps with a 5lb plate

Ab side bends: 16kg kettlebell 4 sets of 12 reps each side

Week Five - Day Three - Max Upper Body

Yesterday I decided to watch Matt train down at Praxis Strength Training, and Coach Mike decided to put me on a platform to see what I could do. I enjoyed it so much that I'm going to do it! So my program now is going to change according to my Olympic Lifting Training regimen. I still need to be building muscle and strength, so I'm going to incorporate that into my program.

for today:


Buy in: Assistance work (Pullups, Chin Ups, Dips) x 10 each, Pushups x 10, Upper Body Mobility work, foam rollers

Workout:

Flat Bench Press

8 reps at 60%
5 reps at 80%
3 reps at 90%
3 reps at 95%
3 reps going for your max 3


My upper back needs works (Weak Rhomboids, traps, spinal erectors) so that will be my supplemental focus:

Supplemental:

Dumbell Bench Press 3x (15 - 20) 3 minute rest in between

Superset (Horizontal pull, Read Delt): Perform one exercise right after the other, then rest.

Chest Supported T-bar Row 4 sets of 10 reps
Incline Reverse Flyes: 4 sets of 10 reps

90 seconds rest between

Traps: Barbell Shrugs 4 sets of 10 reps

Elbow Flexors: Incline Dumbbell Curls

Cashout: Tabata Row!

Week Five - Day Two - Max Effort Squat

A.M. Cardio: Mow the lawn! (1 hour)

Buy In (25 minutes): Catalyst Athletics Standard Warm Up, Goblet Squats, bootstrapper squats, Frogs, Foam rolling, bar squats

Workout (45 minutes):

Max Effort Squat

Back Squat (If you haven't maxed yet, use a projected max and work toward a new PR!)

Work up to a 3RM using the following 5 set formula:

Set 1: 8 Reps at 75% or above
Set 2: 5 Reps at 85% or above
Set 3: 3 Reps at 90% or above
Set 4: 3 Reps at 95%
Set 5: Go for your 3 Rep Max (100%)

5 minutes rest between each

Unilateral Movement: Reverse lunges 3 sets of 12 reps (6 each leg) 90 seconds rest

Hamstring/Posterior Chain Movement: Stability Ball Hamstring Curls 3 sets of 12 reps 90 seconds rest

Abs: Eite FTS Minx Ball Knee Ins 3 times through 90 seconds rest

Cashout (4 minutes): Tabata Jump Rope! 20 seconds on, 10 seconds off, 8 times

Stretch and Foam roll again if needed!

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Matt starts training today with Coach Mike down at Praxis Strength Training. I'm so excited for him!

Week Five - Day One - Repitition Upper Body

Monday July 11, 2011

Today I decided to change things up a bit and stick closer to the Westside for Skinny Bastards protocol. I feel like I'm putting on a little more fat than I should be so I'm cutting my calories a tad and doing some low intensity cardio in the morning and maybe even in the evening if I manage the time. I'm still trying to workout which days are what with my horseback training so the template may change as the weeks go on. So here's for today!

Morning Cardio: (After 1st meal)

30 seconds jog followed by 60 seconds walk for 21 minutes (14 intervals for you Gym Boss users)

Workout:

Warm-up (25 minutes):

Catalyst Warm up followed by Foam Rolling

Workout (45 minutes):

Repitition Bench Press

60% of 1RM for 4 sets of 12 - 15 reps (Or 3 sets for AMRAP) 90 seconds rest between

Super Set 1 (Vertical Pull / Rear Deltoid)

4 sets of 8 - 12 reps

Perform one after the other with 90 seconds rest afterward

Lat Pull-Down
Incline Rear Delt Flyes (These are harder than you'd think! You may go lighter than expected)

Medial Deltoid Set: Dumbbell Military Press 4 sets of 8 - 12 reps

Super Set 2 (Traps / Arms):

4 sets of 8 - 12 reps

Perform one after the other with 90 seconds rest afterward

Dumbbell Shrugs
Dumbbell Curls

Gripper Plates: 4 sets of 3- 8 reps with 90 seconds rest

Cashout:

Tabata Row! You know how it is - 20 seconds working your arse off, 10 seconds rest, eight times.

Week Four - Day Three - Dynamic Press (Deload)

Thursday July 7,2011

Dynamic Effort Military Press:

Buy in: Catalyst Standard Warm Up with Pec Mobilization and Pass Throughs

Workout:

Military Press

8 sets of 3 reps at 50% of 1 Rep Max

Supplemental Exercise:

Push-ups 3 x 8

Accessory Exercises:

High-Pulls: 4 x 12

Scapular retractions: 3 x 8

Jumping-pullups: 3 x 8

Cashout: Stretch!

Week Four - Day Two - Dynamic Lower Body (Deload)

Tuesday July 5, 2011

Warm up:
Goblet squats x 20
Pumps x 10
run 400m
Mountain Climbers x 20

Workout:

Dynamic Deadlift:

10 sets of 2 reps at 50% of 1 rep max

Supplemental Exercise:

Good Mornings: 3 sets of 8 reps

Accessory Work:

16kg Kettlebell lunges: 4 sets of 12 reps (6 each side)

Planks: 4 sets of 40 second holds

Cashout: Foam rolling and a long bath!
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Matt's "Hepburn Solution" Routine by Mike Mahler

A1) Barbell bench press 8x2

A2) Weighted pull-up 8x2

Rest 90 seconds between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 8x2

Take a full five minute break, and then do the Pump Phase.

A1) Barbell bench press 3x6

A2) Weighted pull-up 3x6

Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 3x6

Rest 90 seconds between each set.

Week Four - Day One - Dynamic Upper Body (Deload)

Monday July 4, 2011

Dynamic Upper Body

Buy In: Catalyst Standard Warm Up or Mow the Lawn for 2 hours (what I did)

Workout:

50% of 1RM Competition Bench Press

8 sets of 3 Reps (60 seconds rest between sets)

Supplemental Exercises:

Military Press 3 x 8

Upright Rows 4 x 12

Cheat Curls 4 x 12

Chin-ups 4 x AMRAP

Cashout: Tabata Row! (Depending on how you feel, this is a de-load/active recovery week)
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Matt's "Hepburn Solution" Routine by Mike Mahler

A1) Barbell military press 8x2

A2) Barbell bent-over row 8x2

Rest 90 seconds between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B1) Squat 8x2

B2) Double dumbbell one-leg deadlift 8x2

Rest 90 seconds between each set of B1 and B2. Go back and forth between the sets until all the sets are completed. Take a full five minute break, and then do the Pump Phase.

A1) Barbell military press 3x6

A2) Barbell bent-over row 3x6

Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B1) Squat 3x6

B2) Double dumbbell one-leg deadlift 3x6

Rest one minute between each set of B1 and B2. Go back and forth between the sets until all the sets are completed.