Sunday, February 28, 2021

DPT - Arms...

50-40-30-20-10/10-20-30-40-50 reps of:

Football Bar Hammer Curls: 38-48-58-68-78

Football Bar Tri Extensions: 78-68-58-48-38

*Superset/Elite 38lb bar

29:00


Alternate movements. Start with 50 reps of

Curls, then move to 10 Extensions, then 40 Curls and 20 Extensions, and so on.


Cash Out:

3x8 KB Curls - 26lbs

3x8 Pin Rack Press - 95lbs

Eccentric KB Hold - 30 seconds @ 35lbs


Garage:

Football Bar Close Grip Press - 8x8 @ 78lbs

Saturday, February 27, 2021

DPT - Chest/Back...

50-40-30-20-10/10-20-30-40-50 reps of:

DB Incline BP @ 35-40-45-50-55

Weighted Pull Ups @ 25-20-15-10-5

40:00


Alternate movements. Start with 50 reps of

Bench Press, then move to 10 Pull Ups, then 40 Bench Presses and 20 Pull Upd, and so on.


Cash Out:

Ripe Horizontal Row - 3x8 @ 120lbs

TRX Pelican Push Ups - 3x5

Friday, February 26, 2021

Deficit Snatch Grip Deadlift...

10x5 @ 185lbs *

*on a 4 inch bumper plate


*10M Sprint after each set of DLs


Cash Out:

SGDLs - (flat ground)

225x1

275x1

315x1

365x1


Strength and conditioning expert Charles Poloquin as he talked about his #1 exercise in an interview a couple years back:


"The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platform and using the wide grip.


If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.


This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn’t have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you’ll be doing reps above three, but don’t use them until you get to your working weight.


If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that". - T Nation

Thursday, February 25, 2021

DPT - Shoulders...

AM - Metfit: 

50-40-30-20-10/10-20-30-40-50 reps of:

Klokov Press: 45-55-65-75-85lbs

Upright Row: 85-75-65-55-45lbs


Cash Out. 

Delt Sweeps - 3x8 @ 25lbs

TRX Face Pull - 3x8


PM - Garage:

Swiss Bar Bradford Press - 3x8 @ 58lbs

Overhead Plate Raise - 3x8 @ 25lbs

Tuesday, February 23, 2021

Heavy DPT - Arms...

30-20-10/10-20-30 reps of:

EZ Bar Curls @ 90-100-110

Cable Extensions @ 100-120-140


Alternate movements. Start with 30 reps of

Barbell Curls, then move to 10 Dips, then 20

Barbell Curls and 20 Dips, and so on.


Then, 2x25 EZ Curl @ 40lbs 

Cash Out:


Triceps V-Sit Hold - 10 seconds @ 20lb vest

Pelican Curls - 3x5 @ 20lb vest

Headbanger Chin Ups - 3x8 @ 20lb vest

Sunday, February 21, 2021

"Seal Row Reverse BP Lynne"...

5 Rounds For Max Reps

Reverse Vertical Bench (105)

DB Incline Seal Row (20)


Reverse LeverEdge BP -  25-25-25-25-25

Seal Rows - 25-25-25-25-25


*rest as needed between sets and movements. Post reps for both exercises in all rounds.


Cash Out:

One-arm Cable Horizontal Row - 3x8 @ 110lbs

TRX Pseudo Planche Push Ups - 3x8

Headbanger Pull Ups - 2x15

Saturday, February 20, 2021

Leg Pu-Pu Platter...

Over-the-Shoulder Throws: 50 & 30lbs

Over-the-Bar Clean & Throw - 10x100

Deadlifts - 5x3 @ 315lbs

Sprint Repeats - 10x10M 

Thursday, February 18, 2021

Mutt Bar DPT - Shoulders...

AFAP:

50-40-30-20-10/10-20-30-40-50 reps of:

Mutt Bar Klokov Press: 22-33-44-55-66lbs

Mutt Bar Wide Grip Upright Row: 66-55-44-33-22lbs

17:25


Cash Out. TRX Face Pull: 3x16

Wednesday, February 17, 2021

300 Reps: Kettlebells - Arms...

 50-40-30-20-10 of

Two Hand KB Curls: @ 35lbs

Kettlebell Skull Crushers: @ 35lbs  


Cash Out:

Mutt Barr Wide Curls - 3x8 @ 44lbs

Mutt Barr Extensions - 3x8 @ 44lbs

*Superset @ 15 second rest


Mutt Bar Drag Curls - 3x15 @ 22lbs

Seated Mutt Bar Extensions - 2x25 @ 22lbs


Tuesday, February 16, 2021

"KB Batwing Lynne"...

5 Rounds For Max Reps

Reverse KB Floor Press: 35lbs

Kettlebell Batwing Gorilla Row: 35lbs


Press: 20-20-20-20-20

Row: 10-10-10-10-10 (each side)


*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Sunday, February 14, 2021

Mutt Bar DPT - Shoulders

50-40-30-20-10/10-20-30-40-50 reps of:

Mutt Bar Bradford Press: 22-33-44-55-66lbs

Mutt Bar Overhead Raise: 66-55-44-33-22lbs






That. Was. Brutal. 

Saturday, February 13, 2021

Mutt Bar DPT - Arms...

50-40-30-20-10/10-20-30-40-50 reps of:

Mutt Bar Bar Curls @ 22-33-44-55-66lbs

Triceps Extensions @ 66-55-44-33-22lbs


Alternate movements. Start with 50 reps of

Curls, then move to 10 Extensions, then 40 Curls and 20 Extensions, and so on.


Cash Out:

Pelican Curls - 5x5

Friday, February 12, 2021

"Mutt Bar Lynne"...

5 Rounds For Max Reps

Mutt Bar Floor Press - 66lbs

Mutt Bar Rows - 66lbs


Floor Press: 30-30-30-30-30

Rows: 30-30-30-30-30-30


300 total rows! 


*rest as needed between sets and movements. Post reps for both exercises in all rounds.




Q: It's only 66 pounds. How bad can it be? 

A: Very bad! 


Cash Out: Roof Front Lever Pulls 2x3

Thursday, February 11, 2021

Wednesday, February 10, 2021

Mutt Bar DPT - Shoulders...

 50-40-30-20-10/10-20-30-40-50 reps of:

Mutt Bar Military Press: @ 22-33-44-55-66lbs

Mutt BarUpright Row: @ 66-55-44-33-22lbs


Cash Out:

TRX Rear Lateral Face Pull - 5x8

TRX Rear Fly - 5x8

TRX Overhead Raises - 5x8

*Triset 

Tuesday, February 9, 2021

300 Reps: Kettlebells - Arms...

50-40-30-20-10 of

Two Hand KB Curls: @ 35lbs

Kettlebell Extensions: @ 35lbs

 



Cash Out: 

Double KB Curls - 3x8 @ 35lbs

Reverse Grip KB Push Ups - 3x8

Sunday, February 7, 2021

Heavy DPT - Chest/Back...

30-20-10/10-20-30 reps of:

KB Low Incline BP @ 35-53-70

Double KB Row @ 70-53-35


Alternate movements. Start with 30 reps of

Bench Press, then move to 10 Rows, then 20 Bench Presses and 20 Rows, and so on.


Cash Out:

Gorilla Row - 3x3 @ 150lbs

Incline KB Crush Press - 3x15 @ 35bs

Friday, February 5, 2021

Heavy DPT - Shoulders...

30-20-10/10-20-30 reps of:

DB Military Press: @ 30-40-50lbs

Upright Row: @ 120-110-100


Alternate movements. Start with 30 reps of

Military Presses, then move to 10 Upright Rows, then 20 Presses and 20 Upright Rows,

and so on.


Then,

30-20-10/10-20-30 reps of:

Overhead Plate Raises @ 25-25-45lbs

Lateral Plate Raises @ 45-35-25lbs


Cash Out:

Lean Back Cable Lateral - 3x8 @ 40lbs 

Thursday, February 4, 2021

Heavy DPT - Arms...

30-20-10/10-20-30 reps of:

EZ Bar Curls @ 80-90-100

Parallel Dips @ 35-30-25


Alternate movements. Start with 30 reps of

Barbell Curls, then move to 10 Dips, then 20

Barbell Curls and 20 Dips, and so on.


Then, 1x25 curl @ 40lbs & 1x1 @ 130lbs with 5 second eccentric. 


Cash Out:


Rope Pushdowns 3x25 @ 80lbs

Pelican Curl Negatives - 3x5


Pelican curls — “These are a often quite underrated bicep exercise that will work wonders for building arm size and strength. There are two ways of approaching this exercise. The first method, and usually best if you are new to this exercise, is to use long 6-8 second eccentrics, to break that muscle fiber down and strengthen it in it’s lengthening phase”. - Bodyweighttribe.com

Wednesday, February 3, 2021

"Headbanger Lynne"...

5 Rounds For Max Reps

LeverEdge Bench Press, Bodyweight (160)

Headbanger Pull-ups 


LeverEdge BP - 25-25-22-20-25/117 reps 

Headbanger PU - 20-20-20-20-32/112 reps


*rest as needed between sets and movements. Post reps for both exercises in all rounds.


Cash Out:

One-arm Cable Horizontal Row - 3x8 @ 110lbs

TRX Pseudo Planche Push Ups - 3x8

Tuesday, February 2, 2021

Safety Bar Squats...

140x5

160x5

180x3x5


*Red Bar is 70lbs


Cash Out: Over-the-Shoulder Sandbag Throws - 10  reps @ 100lbs*


only had about 20 minutes to work out today but I didn't want to skip my workout so I got in five sets of five of squats and 10 over the shoulder sandbag throws. Took me 15 minutes. Something is always better than nothing and mentally it's exactly what I needed. 


Monday, February 1, 2021

DPT - Shoulders...

AFAP:

50-40-30-20-10/10-20-30-40-50 reps of:

DB Military Press: @ 20-25-30-35-40lbs

Upright Row: @ 110-100-90-80-70lbs

18:54 - 3:01 PR! That hurt! 


300 Reps in under 19 minutes is no joke! 


Alternate movements. Start with 50 reps of

Military Presses, then move to 10 Upright Rows, then 40 Presses and 20 Upright Rows,

and so on.


"For our first move, we’ll be performing dumbbell military presses. On this move you’ll want to push the dumbbell like if you’re pushing it through the roof and lock it out. Dumbbell military presses will work our anterior and lateral heads of our deltoids. We’ll follow this up with upright rows which will work our rear delts and to a lesser degree our traps. I like using cables for this movement because you get a good contraction all the way up and all the way down. Use the full range of motion for this exercise and make sure you keep your elbows up. We really want to isolate the target muscle". - kagedmuscle.com


Cash Out:


Rear Rear Fly - 5x8

Overhead Raises - 5x8

*Superset