Workout of the Day
1. Press -RFH- 2-2-2-2-2
2. Press 12/70% of 2 Rep RFH
6x 60sec on & 30sec off
C2B Pull Ups or Band Kipping C2B Pull Ups
3 Sets of:
10 Bridge Ups
Weekly Objectives & Overview: Coach Max
Cycle 1 – GPP – (Linear Periodization) – Phase 2: M2 Overview
High intensity with high rep squats and presses work wonders for building muscle and strength in the total body. We are now in Cycle 1 – Phase 2: M2 – Hypertrophy & Strength. The next parts of this phase are ridiculously tough… might be the toughest work we do. You will have to log and be vigilant about your reps and weights. This linear progression, with the 20 rep squat program and Bulgarian fusion is one of the best programs I have ever used on my clients and athletes. In the notes this week I will talk about how it’s not the weights making you fat.
In this phase we are using linear progression with the 20 rep squat program. The idea of linear progression is one of the most basic concepts everyone should be taught. This is how you should look at the program: Your program will dictate some rep x set scheme. We are going to use 2’s, 3’s & 5’s for strength and 12’s 15’s and 20’s for volume. If you are a beginner on Week 1, I suggest you lift the bar or the minimum amount of weight that challenges you, like 7 out of 10, so that it will ensure you do not fail early in the program. The following week will present another opportunity to perform that same lift, and you will add 5 lbs to the bar or reps to the bar. No more and no less! TRAIN, EAT, SLEEP, AND REPEAT, each week of this program.
The 20-rep squat program, aka the ‘Ball Busters, Widow-Makers, Man-Breakers’ program… these are words used to describe it. Chances are that some of you have heard of this program. It is an old-school approach to strength training. The 20-rep squat program was first developed in the 1930’s by Mark H.Berry and can be found in his book The Mark Berry Barbell Courses. Like the linear progressions program, you do one set of 20 reps of the squat, plus a few other exercises, and every successful training session you add 5-10 lbs to your squat weight. It has been said that it is one of the most effective programs ever designed for adding muscular size and strength in a short period of time, and that is no joke!
Mark Rippetoe says, “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”
Get Your Mind Right.
Now that you know about the program, you must understand the psychology of it. You can’t just go to the gym for the next few weeks, just put some plates on the bar, start squatting or pressing and hope for the best. WILLY-NILLY DON’T TRAIN HERE! This program is as much about focus and mental toughness as it is physical exercise, maybe even more so.
You have to be mentally prepared or you will not make it or get what is expected of you. Pain and fear will be there with you, tempting you to stop, telling you to give up or not log… but don’t let it! Your body will be screaming for you to listen to it, and the little voice in your head will be begging you to quit and that same voice will talk shit when you quit too. Tell it to kick rocks!!! You’ve got some changing to do!
You will feel dizzy and light-headed; you will not test dirty for that! You will probably want to vomit. Go ahead; I will get you a free t-shirt. Your body may decide to completely shut down and leave you in the bottom of a squat, unable to rise. Obviously, safety is of primary concern so live inside your means. No body likes faintish workout partners!!!
DO NOT get stuck under a heavy barbell, DO NOT drop the bar on your partner or coach, and DO NOT QUIT!
September 21st to September 27th, 2015 – Weekly Objectives & Overview
We are starting the week where we left off at 12 reps, but we will be going for a 2 rep max and working a percentage off of your daily RFH or MTR. We will be pressing on Mondays and squatting on Tuesdays. Wednesdays and Friday will be gymnastic skills, drills, strength, and volume. Barbell technique work and % based conditioning work on Thursday and Sunday. Our Dynamic Total Body Effort will be on Saturday. We will also have Energy Conditioning on Wednesday and Saturday. Oh and CASH OUT is back… STRETCHING CASH-OUT!!!
Monday Objectives & Overview
In 20 minutes, work up to a 2 rep max. Be smart. I would save some energy as we will be using 70% of the 2 rep max to hit for 12 reps. We also will try and go up 5-10lbs each week over 3 weeks. That would put you at 15-30lbs heaver for 2 and your 50% for 20 reps at that weight.
C2B Pull-ups hit a big number and ladder down. So set 1: 15-10-5 in 60 seconds. The goal is >30 a min.
Reason #1 why it is hard to gain mass from lifting weights:
It is less likely you are gaining weight, as it is that you’re building muscle faster than you’re shedding fat. The general consensus in the fitness community is that the most weight someone new to fitness will gain in muscle is about 2 pounds a month, but that’s not a hard-and-fast number. On more than one occasion, I have assisted women who are frustrated with weight gains. They felt their new exercise regime was making their thighs fat. I am not going to lie indeed; their legs were getting bigger, but only because increased muscle under adipose tissue was pushing out the fat and making it appear to increase. Again, the trick here is patience, which no woman ever wants to hear. Once that fat burns off… and it will if you keep at it, the thick legs will give way to a nice, toned, sexy pair of hams.
– Front Snatch Press 5×5/BB
1. Snatch -RFH- 3-3-3-3-3-3-3
*Drop each rep
3 Snatch w/ 3sec pause in hole & top -RFH- 1-1-1-1-1-1-1
A) 4 Sets of:
a1. :20 Handstand Hold with chest facing wall
a2. :20 L-Sit Hold
a3. :20 Squat Isometric Hold
b1. 1 Strict Bar Muscle Up or 1 Stiff Leg Kip BMU w/ 10sec negative
b2. 1 Faced in Negative Lower on mat under control (10 secs) + kip up + 6-12′ walkout + 10-15sec hold in box 4’x4′