Final Day of Strength and Size Program to Complete the Series!Further description of program below!
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Day 5: Back
(Friday) Duration about an hour
-Deadlift Conventional 2 sets of (8,5,3 rep range)
– Barbell Shrug 2 sets of 8 reps slow contraction, squeeze at top of movement.
-Pull ups Wide Grip Weighted 2 sets of (8, 5 reps slow)
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-Isolated Dumbbell Row 2 sets of 8 reps
-Double Grip Seated Cable Row 2 sets of 8 reps
-Isolated Hamstring Curl Single Leg 2 sets of 8 reps
-Seated Alternating Bicep Dumbbell Curl 2 sets of 8 reps
Less is MORE when it comes to the program. You are now an essentialist! You will execute. Daily execution goals will get you to your long term “outcome goals” much quicker because execution goals require daily progression. It’s all about hitting the daily numbers. Simply, I bench once a week on Mondays. For example, say I start at 195 lbs flat bench because I am comfortable with this weight and I can control this weight. Strict and correct form is key to progression. One needs to establish the base of the foundation before they plan to build upon. I’ll do this for 2 sets of 8 reps on Monday. The following Monday, I will increase this weight by 5 lbs total (2.5 lbs plates will be your best friend). I’ll do 200lbs for 2 sets of 8 reps as my workout sets. Then, I will continue to push my limits and do 205lbs for 2 sets by 8 reps. I’ll keep going up and pushing for 8 reps while increasing by 5 pounds each week until I can no longer get 8 reps anymore. So a quick recap thus far. We have just started the program with a comfortable weight. At that weight ideally, one should be able to crush this weight for 2 sets of 8 reps for about 4 weeks.
If you can keep going, great, keep pushing the bar! Like most of us though, after about 4 weeks with a total of a 20 lbs increase (Now I am at 215 lbs in the example), 8 reps gets heavy to crush with strict form. That is when you move to the 5’s rep range. I’ll start doing 2 sets by 5 reps starting ideally on the 5th week of the program which will allow me to keep adding the 5 lbs increment on to my total on my main lifts. In this case, 215 lbs was my last week of 2 sets by 8 reps and ideally it was tough! This is perfect. My 5th week I will conquer 220 lbs for 2 sets of 5 reps. My 6th week, I will plan accordingly to conquer 225 lbs for 2 sets of 5 reps. My 7th week, I will continue the 5 lbs increment increase and crush 230 lbs for 2 sets of 5 reps. On to my 8th week. 230 lbs last week was heavy for 2 sets of 5 reps! This is perfect. With proper preparation and rest, it should be your ultimately challenge to push 235 lbs for 2 sets of 5 reps on your last week with the 5 rep range. If you do not get it, and you get 4 reps that is fine, but make it your goal to execute and hit your daily numbers. This is where you will make the biggest improvements to reach the long term outcome goals, and in this case your goal is overall athletic size and strength. After the 8th week, I am moving weight that is a 40 lbs increase from the comfortable weight I started with. Week 9 is ideally the week to start the 3’s rep range.
Furthermore, I’ll move to 2 sets of 3 reps for the start of week 9. In the example of flat bench continued, I would crush 240 lbs for 2 sets of 3 reps. Real progression all about the numbers and daily execution. Week 10, it would be the same old 5 lbs increment increase and I would crush 245 lbs for 2 sets of 3 reps on flat bench. Usually, around week 11 I anticipate that being my last week of work sets. It would be my goal to crush 250 lbs for 2 set of 3 reps.
Ideally by adding up the weeks and the increments of weight by 5 lbs, we should be moving about 250 lbs on flat bench for 2 sets of 3 reps by the end of this program since I started with the comfortable 195 lbs for 2 sets of 8 reps. In a maximum bench calculator if you hit these numbers, the bench increase in this example went from 242 lbs as a 1 rep max at the start (190 lbs 2 sets by 8 reps) to 275 lbs as a 1 rep max at the end of the 12 week program (250 lbs 2 sets by 3 reps). Talk about progression!
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