3 days per week in gym – 2 day at home – 2 rest days – focus on strength training with time effective metcon after the main lifts.
Goals
Paul’s Goal – perfect the techniques of the dark arts using the barbell to lead to a 400 pound squat, 300 pound bench, and 500 pound deadlift.
Carolyn’s Goals – Maintain healthy joints, mobility, and build well rounded baseline of strength.
This program will target both goals.
Main Lift – Progression Scheme
Adding Weight Scheme
Squats – add anywhere from 2.5-7.5 pounds per week to the bar
Deadlifts – add anywhere from 5-10 pounds per week to the bar
Bench – add anywhere from 2.5-7.5 pounds per week to the bar
Over Head Press – add anywhere from 2.5-5 pounds per week on the bar
Weekly Split – Weeks 1-4
A Day 1 – Scapula Mobility & Bench & Deadlift
B Day 2 – Stretching Day w/ Walk
C Day 3 – Squat & Metcon
D Day 4 – Rest
E Day 5 – Squat & Bench & Metcon
F Day 6 – Rest
G Day 7 – Stretching Day w/ Walk
A Day 1 – Scapula Mobility & Bench & Deadlift
Mobility
Foam Roll Back 1x 4 minutes
Banded Pull Apart 2×10-15
Superset
Foam Roll Thoracic Rotation 2×8 per side
Rest – 0 repeat until done
Accessories
One Arm Standing Cable Machine Lateral Row Neutral into Supination 4×8-12 per arm, focus on full ROM not weight
Superset
Sit Ups 2×10-15 Straddle Up 2×5-7 per leg
Superset
One Leg Balance 4×30-45 seconds per leg
Rest – 0 repeat all rounds until done.
Warm-Up Sets – This warm-up scheme can be followed for Squat, Bench, Deadlift, and Overhead Press.
1×12 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×2 – 70% 1RM – rest 2 minutes – on these sets should be thinking about what weight you should be at for % of 1RM based on the RPE and how the bar speed move
Do more warm up sets for single reps if needed to get closer to your working weight.
Working Sets –
Flat Barbell Bench Press – follow the warm-up rep scheme above.
1×8 – .70 – rest 2-3 minutes
2×5 – .80-.84 – rest 3-4 minutes
Barbell Deadlift Conventional Stance or Barbell Sumo Deadlift – whichever your preferred way of deadlifting is stick to your decision the whole cycle of the program
1×8 – .70 – rest 2-3 minutes
2×5 – .80 then .84 – rest 3-4 minutes
B Day 2 – Stretching Day w/ Walk
Go for a 15-25 minute walk – ideally after lunch!
Daily Stretches 15-25 minutes
C Day 3 – Squat & Metcon
Warm-Up Sets – This warm-up scheme can be followed for Squat, Bench, Deadlift, and Overhead Press.
1×12 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×2 – 70% 1RM – rest 2 minutes – on these sets should be thinking about what weight you should be at for % of 1RM based on the RPE and how the bar speed move
Do more warm up sets for single reps if needed to get closer to your working weight
Working Sets –
Barbell Low Bar Squat or High Bar – whichever your preferred way of squatting is stick to your decision the whole cycle of the program, phase 1-3,
3×5 – .74 .78 .82 – rest 4-5 minutes
Accessories Compound
Reverse Sled Pull 2xone way – keep toes pointed straight, internal rotate foot inwards
Superset
Machine Two Leg Hamstring Curl Feet Pointed Out and In alternating sets 2×10 – SLOW TEMPO 2/1/2 – each rep should take 5 seconds
Superset
Tibial Raises 2xFailure – rest 1 minute
Sled Push 2xone way – big slow steps, put weight in heel
superset
Standing Cable Machine Crossover Rear Delt Fly 2×10-12
superset
Copenhagen Plank 2×30 seconds per side – rest – 1 minutes
D Day 4 – Rest
Rest Up!
E Day 5 – Squat & Bench & Metcon
Warm Up
Foam Roll Back 1×4 minutes
Foam Roll Thoracic Rotation 1×5 per side ( hold each rep for 3 seconds and take a full breath in and out )
Air Bike 2×2 minutes
Superset
TRX Squat 2×10
Superset
Banded Pull Through 2×10
Rest – 0
Warm-Up Sets – This warm-up scheme can be followed for Squat, Bench, Deadlift, and Overhead Press.
1×12 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×2 – 70% 1RM – rest 2 minutes – on these sets should be thinking about what weight you should be at for % of 1RM based on the RPE and how the bar speed move
Do more warm up sets for single reps if needed to get closer to your working weight
Working Sets –
Barbell Low Bar Squat or High Bar – whichever your preferred way of squatting is stick to your decision the whole cycle of the program, phase 1-3,
3×3 2ct pause in hole – .60-.75 – rest 4-5 minutes
Flat Barbell Bench Press – follow the warm-up rep scheme above.
3×5 – .72 – rest 3-4 minutes
Accessories Compound
Incline Dumbbell Bench Press Pronation 2×8
Superset
Lying Leg Lifts or Flutter and Scissor Kick Tutorial 2×20-40 Rest – 1 minute 30 seconds
Hillfa! 2×10 ( ask coach Collin what this is )
superset
Lateral External Rotation One Arm Bent 2×10-15 rest – 2 minutes
F Day 6 – Rest
Rest Up!
G Day 7 – Stretching Day w/ Walk
Go for a 15-25 minute walk – ideally after lunch!
Daily Stretches 15-25 minutes