TUESDAY
Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- DE Lower- SS Yoke Bar with chains ( NO BOX )
- 70% 10x2
- + with no more than 60 seconds rest. If feels good then work up to heavy double either with more chain or bar weight (only one out of the 3 weeks).
- + Percentage is based off of max close stance low box yoke bar squat from previous phase.
195 10x2 with 2 chains per side. I adhered very strictly to the rest period rules this week.
- Good mornings with Marrs Bar (like the SS Yoke Bar)
- 5 sets of 5 with mini band pulling forward
This is my first time using the Marrs Bar (ha wow it’s almost like I named it). I really liked doing good mornings with this however, since the bar is mid-back it was more low back than upper back. For me personally, I like doing good mornings with the yoke bar because I need the upper back work too. I went up to a plate and a quarter but ended up backing it down for the last 2 sets so I could actually feel it in my hamstrings.
- 45 Degree Back Raises super-set with Banded Good Mornings
- 4 sets of 20 reps
This is a nice and semi-vomity superset.
- Lying Leg Curl with Chains
- + one set to get an idea what weight to use. Only one chain will be needed to get the machine working right. Find a weight you can do 12-15 reps with and do one set to failure with 20 partial reps out of the bottom.
- Sissy Squat
- + one set to get used to the movement and then one set to failure using a med ball, after failure drop the ball and do more.
- Standing pulldown abs
- 3x15
- Barbell Glute Bridges
- 3x12-15
FREE TIME
THURSDAY
Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- DE Bench
- 55% for 9 sets of 3
120 9x3 using 3 different grips
- JM Yoke Bar Press
- 10 sets of 10 with - 45 seconds rest
- + slightly more weight than last week
LOL MORE WEIGHT. I did not use more weight. As Tommy Wiseu said “I DID NOT. Oh hai Mark”.
- Chest Supported Rows super-set with Static Band Pull Apart.
- CSR - 4 sets 10-12 reps
- Band Pull Apart - 4 sets - hold for 30 seconds
I’ve been using a plate and a quarter on these rows. In the past, I’ve done quite a bit more on the same movement but I;ve been working hard on trying to use the rest of my back aside from just my very jacked traps.
- Shoulder Work With Rope
- + 1 sets 10 reps each movement
- Front raises
- Side raises
- Bent raise
- Bent over front raise
- Standing spin out
- Standing spin in
- Standing external rotations
Functional flailing
- Barbell Pushups
- + One warm up set
- + One Set to failure
- Pull Downs
- + Just 2 sets of 10-12 reps
FREE TIME
I did some tricep extensions to make up for my shitty JM presses. And upper back stuff.
Oh also I got free tickets to see Alice Cooper while at a 4th of July parade wowee!!!!
