Post Tahoe Show 2016 Reflection

It’s been nearly two weeks since I stepped off the stage in Lake Tahoe, NV. With the show being a thing of the past, I can now take a step back and analyze the amazing and refreshing experience.

Friday:

As we were driving up to Lake Tahoe, NV I spent my time in the car to relax and not let my nerves act up. Once we got there we checked into the hotel and realized I forgot my NPC card at home (my mistake).

After scrambling with the computer in the business center of the hotel to print it out, I left to head to the male athlete briefing and registration. As soon as I walked in the door I was immediately thinking back to those classic scenes of “Pumping Iron” where enormous (at least from my point of view) muscle bound artists walk around with their Tupperware and chicken breast.

I still kept my 14-16 hour fast period, and added in carbs in the form of vegetables after spending the last 6 days with completely no carbs. I will say my body felt a lot better with the addition of carbs.

I tend to get nervous before competition and I could feel my stomach crawling up my esophagus. Even when I was filling out the liability form, my hand writing went to crap due to some slight shakes.

Once I was chilled out and registered and going back up to the room for some chicken, it was time to get my tan. I will just say I did not expect to look like Robert Downey Jr. In “Tropic Thunder”. It was pretty comical to have such a starkly different skin tone in 20 minutes.

After my tan I realized that my big sweats would help keep the tan off everything I touched, but the short sleeve shirt would not. 30 bucks later I had a big long sleeve shirt which would help prevent any smearing and getting orange on everything.

The last meal of the day included a banana, and several spoon fills of almond butter. Not so much that I had a overly full stomach, but just enough to fill me up. My water in the morning till lunch time was normal, after lunch I just cut my normal water intake by half. The end of the evening concluded rest and lots of sleep.

Saturday Morning:

After a less than decent night’s sleep, it was time to start the carb up process. The carb up process is a tactic a lot of body builders use to fill their muscles with glycogen which in turn will give them a more fuller look.

The carb up process consisted of 10 Oreos right when I woke up and 10 more about an hour before I went on stage for prejudging. While I was waiting during prejudging I had some more chicken and a bell pepper to stay fueled and ready to pose.

The ladies went first, each striving to display figure as well as finesse followed by the men to show physique and power. I decided to go back stage several classes before mine to prepare and pump up. Little did I know that when i got back stage a loud female voice yelled, “We’re skipping intermission! Men’s Physique you’re up next!” My heart raced and I was freaking out. I quickly changed into my posing trunks and grabbed my band trying to pump up as quickly as possible with out getting out of breath. Thankfully the rest of the competition was in the same frenzy as I. When the super heavyweight bodybuilders filed off stage, I was filed in line behind the curtain praying that I would just hit my first pose smoothly with any noticeable rookie mistakes.

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I said a short prayer before I walked out and turned on the “x” made in masking tape to proceed to the next “x” in front of the judges. I hit my front pose, and nerves disappeared. On to my back pose, then to my second front pose, and off to the side. I maintained composure and the best posing i could while the other competitors displayed their physique before the judges.

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The time for first call outs came and my heart was relieved and thoroughly excited when they said they wanted to see me, #223. I went out for comparisons and when the judges said we could exit the stage, I knew I was hooked. All the workouts, early mornings, skipped cheat meals, and going to bed early paid off in an amazing experience which I am thirsty to have again.

Saturday Evening: The Night Show

After spending time with my family as well as my girlfriend and her family, it was time to return to the hotel for the night show. Things were moving along quickly. Competitors would come out, hit one pose, receive their medals and then file off to enjoy the donuts provided by the promoter backstage. Now it was time for the physique competitors and bodybuilders to all perform their posing routine… After probably 30 routines deep I was ready to leave. I was hungry, anxious, and wanting the anticipation to be over. It reminded me of what is was like to have one more wrestling match for the tournament and having to wait sometimes an hour and 45 minutes before you step onto the mat. The anticipation for the big hurrah sometimes can be mind numbing and progressively lethal.

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After upwards of 30 more posing routines, I went back stage to pump up. Properly this time. I grabbed my band, tucked my self in a corning dodging more neon workout bands, and dumbbells. The wait seemed like forever for my class to be called, but in due time it was finally called for. I was back behind the same curtain I was during the morning prejudging. This time the nerves were gone and I could distinctly hear the crowd and the music. The facilitator in back told me i was good to go and I walked and turned on that first “X”. It was at that moment I knew I was hooked and already wanted to start training for another show. I took third place in my class, and was so thankful for that awesome experience. The support from all my friends and family was such a huge part of that experience. People to wait out the long prejudging night show and travel with me was something incredibly special, so thank you Mom, Dad, Rilee, Caleb, Burke, and Angel.

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I know i have a lot to work on, but I am so incredibly excited to build up those weaknesses and step on stage again. Training for next year begins now.

Personal Training Update: 9/5/16

Date: 9/5/16Wake time, total hours of sleep: 4:15 am/ 7 hours 

Morning Weight: 159.4

Pre workout & Intraworkout: BPI Vortext: 3g/ 5g Creatine, 7g BCAA

Workout Overview: Big 3 Training (Squat, Bench, Deadlift) + Extra back strength work

Meal #1: Chicken, Madra’s Lentil Soup, Almonds

Snacks: Protein shake

Meal #2: Chicken, 1 bell pepper, mixed nuts

Carb Spike: 1/2 banana, strawberries, peanut butter and milk

Reflection: Good day of training, good day of diet. Probably could have had another shake somewhere today just for the extra calories. 

  

  

  

Preseason Wrestling Conditioning Workouts (2.0)

This is a 4 week trainer. You will perform these workouts for 4 weeks and then change up the workouts to keep the body guessing.

 

Monday: Tuesday: Wednesday: Thursday:
a. Zercher Squat: Heavy set of 3 a. 3 rounds: 2 min rest b/w rounds. Try to beat your score each round. a. Recovery a. KB/DB Front Squat: 3×8
b. Superset 6 min AMRAP 20-30 mins of light cardio work. Run, Rower, Bike, etc. b. 1 arm KB/DB Strict Press: 3×5
c. Superset: Min. 1: Max squat jumps c. Superset:
Rear Leg Elevated Split Squat: 3×10-12 reps each leg Min. 2: Max DB Clean & Press (light weight, go for reps) Rope Climbs/Towel Pull Ups: 3×2-4 ascents/3×12-15
Box Jumps: 3×8 Min 3: Max Handstand Push Ups or Push Ups Man Makers: 3×10
d. Superset: Min. 4: Max Overhead Plate Hold Lunge Steps or Jumping Lunges d. Superset:
Glute Bridges/GHR: 4×10-20 reps Min. 5: Max Pull Ups Pick 1 Bicep exercise: 4×20
Toes to Bar: 4×10-20 reps Min. 6: Max Burpees Pick 1 Tricep Exercise: 4×20
f. 400m lunges
Friday: Saturday: Sunday: (optional)
a. Sled Sprints or Row: “Angie” a. Mobility
10 Rounds: 1:1 Work/Rest Ratio For time: b. Abs.
100 Pull Ups c. Light cardio
100 Push Ups
100 Sit Ups
100 Air Squats

Preseason Wrestling Conditioning Workouts 1.0

This is an 8 week training block that emphasizes a increase in overall strength. A good program to follow during the summer between collegiate wrestling seasons.

Week 1 Week 1
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 12RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,8,8,6,6,4,4,2 b. 400m lunges b. 5 mins of lunges as fast as possible b. Arnld Press: 12,10,8,6,4 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×12 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Bent Over Barbell Rows: 5×12 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×12 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×5-20 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×8-10 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 2 Week 2
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 3RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 8 mins of lunges as fast as possible b. Behind the Neck Press: 15,5,5,5,3,3,3 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×8 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Decline Ring Rows: 5×8 DB Chest Flys: 5×12 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×8 Side Lying Lateral Raises: 5×12 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×12 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×12 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×12 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 3 Week 3
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 8RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Block DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 10 mins of lunges as fast as possible b. Seated Military Press: 6×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×15 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×20 d. Mobility
Decline Ring Rows: 5×15 DB Chest Flys: 5×8 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×20
d. Rear Delt Flys: 6×15 Side Lying Lateral Raises: 5×8 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×20
GHD/Leg curls: 4×5-12 Dips of any kind: 4×8 DB Strict Press: 5×20
Ab Wheels: 4×10 DB Skull Crushers: 4×8 1 Arm DB Preacher Curls: 5×20
f. 400m lunges BW Skull Crushers: 4×8 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 4 Week 4
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 5RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Sumo DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,12,10,8,5,3 b. 400m lunges b. 10 mins of lunges as fast as possible (w/ vest or +5mins) b. Arnold Press: 1×15, 5×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×6 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×8 d. Mobility
1 Arm Rows: 5×6 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×8
d. Rear Delt Flys: 6×6 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×8
GHD/Leg curls: 4×5-12 Dips of any kind: 4×20 DB Strict Press: 5×8
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×8
f. 400m lunges BW Skull Crushers: 4×20 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 5:Take a rest week if needed to recover and relax. Spend time lifting lighter weights, and mobilizing. Rest is important and shouldn’t be over looked.
Week 6 Week 6
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 12RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,8,8,6,6,4,4,2 b. 400m lunges b. 5 mins of lunges as fast as possible b. Arnld Press: 12,10,8,6,4 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×12 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Bent Over Barbell Rows: 5×12 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×12 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×5-20 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×8-10 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 7 Week 7
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 3RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 8 mins of lunges as fast as possible b. Behind the Neck Press: 15,5,5,5,3,3,3 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×8 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Decline Ring Rows: 5×8 DB Chest Flys: 5×12 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×8 Side Lying Lateral Raises: 5×12 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×12 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×12 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×12 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 8 Week 8
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 8RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Block DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 10 mins of lunges as fast as possible b. Seated Military Press: 6×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×15 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×20 d. Mobility
Decline Ring Rows: 5×15 DB Chest Flys: 5×8 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×20
d. Rear Delt Flys: 6×15 Side Lying Lateral Raises: 5×8 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×20
GHD/Leg curls: 4×5-12 Dips of any kind: 4×8 DB Strict Press: 5×20
Ab Wheels: 4×10 DB Skull Crushers: 4×8 1 Arm DB Preacher Curls: 5×20
f. 400m lunges BW Skull Crushers: 4×8 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 9 Week 9
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 5RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Sumo DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,12,10,8,5,3 b. 400m lunges b. 10 mins of lunges as fast as possible (w/ vest or +5mins) b. Arnold Press: 1×15, 5×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×6 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×8 d. Mobility
1 Arm Rows: 5×6 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×8
d. Rear Delt Flys: 6×6 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×8
GHD/Leg curls: 4×5-12 Dips of any kind: 4×20 DB Strict Press: 5×8
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×8
f. 400m lunges BW Skull Crushers: 4×20 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches

Why Lunges?

Why Lunges?

If anyone is familiar with my programming or my workouts, you all know I absolutely LOVE walking lunges! Although there is a method to the madness behind all those deep steps and kisses between the ground and your knee, let me give credit to the man who first exposed me to this effective training method. Cory Gregory. I have been following Cory’s programming for my own training for over a year now and since the beginning I have been lunging around the track or down the block in my neighborhood. Cory is formerly one of the founders of the supplement company MusclePharm and now is the co-founder of Activ8 Media, co-host of the Business & Biceps podcast on iTunes and Soundcloud, and the founder of Max Effort Muscle Supplements. He also hosts his own website with all his own programming, articles and videos at corygfitness.com.

Back to the lunges. I have been lunging 400-800m, 4-5 times a week for just about a year now. Lunges have not only helped build up the definition and conditioning in my legs, but also help keep my lower back, knees, and hip joints healthy.

Whats Beneficial About Lunges?

Builds connective tissue strength in the knees and hips.

Walking lunges is a great exercise to keep your knees, hips and lower back healthy. Many people who complain about having lower back pain, more likely than not have a weak posterior chain (your erectors, hips, glutes, and hamstrings). When your posterior chain is weak, your abdominals and the muscle in the front of your trunk need to take over to stabilize your torso. Because they are not as big and powerful as your posterior chain, they tend to get fatigued fairly quickly. When they get fatigued, there are no strong muscles to stabilize your spine, and as a result your spine will fall into a bad position. Bad spinal position more likely than not can cause pain in the lower back.

Lunges are not the end all be all of exercises to build up your posterior chain, but they definitely help build up the glutes and muscles around the hip. Do you ever see those ads for videos on YouTube with titles like “Get a Big Butt Fast Workout”? I can guarantee you some sort of lunge variation is in there. Strengthening the muscles around the hip helps with stability, and will help take the work away from the abdominals.

As far as your knees go, lunging helps build up the musculature in the quads. When the muscles around the knee are strong, the knee can stay in its optimal position. Strong quads, mean strong knees, strong quads and knees mean you can squat with ease with out pain. Squatting with ease and no pain equals strong legs and a strong base, more pain free training sessions more often. The compound effect of lunging consistently helps build durability in your knee joints, and after a hard workout, help get blood flow to the area and promote recovery.

DJ lunge

Dwayne “The Rock” Johnson getting his lunges in. Here’s proof that big guys can benefit from these lunges too.

Conditioning in the legs.

All the reps that you put in doing these lunges greatly helps condition your legs. Your legs will grow and be able to handle more work with the extra conditioning. It will provide more stamina in your lower body for more reps and more sets, as well as bring out some more definition in your quads (given your diet is on point). Also, its a great form of cardio. When I was prepping for my first men’s physique show, I didn’t do any form of traditional cardio like running, the stair stepper, etc. It was ALL lunges for 25-30 minutes. This doesn’t work for everyone when prepping for a show or a photo shoot, but it worked like a charm for me.

How much and how often?

A good prescription for walking lunges in this fashion would be as such:

Beginners– If you are new to training, a great starting point would be to set a timer for 10-15 minutes and start lunging. You could do this as a finisher to your leg workout, or on a rest day. As you get better, try to get up to 200-400m of lunges with in the 15 minute time cap.

Intermediate– For intermediate lifters, you can do 400m of lunges 4-5 times a week after your work out, or on your cardio day. Try to get 400m down in around 10 minutes. Once you can consistently get 400m down in 10 minutes or less, its time to change it up.

Advanced– If you’re someone who has been lunging for a while, you have 400m down in 10 minutes and you can crush it after your workout 4-5 times a week, here are some challenges for you.

  • 800m in 30 minutes or less
  • 400m with a weight vest
  • 400 with a weight vest, then 400 bodyweight

 

Conclusion

The variations are endless. Challenge your self in all areas. Time duration, speed, weight or nonweighted, etc. 4-5 times a week for 400-800m is my minimum dose for my self with a few changes here and there to keep it spicy. Lunges can help you build a strong posterior chain, condition your legs, protect your knees, and its a nice alternative to 45 minutes or more on a treadmill.

Now go out to the track, and lunge.

 

 

12 WEEK BEGINNER STRENGTH PROGRAM (Template)

WEEK 1: 
DAY 1: DAY 2: DAY 3:
Work up to a 5RM in BS/FS: BS/FS: BS/FS:
75% of 5RM, 5×5 75% of 5RM, 5×5 75% of 5RM, 5×5
Bench Press: Work up to a 5RM: Deadlift: Work up to a 5RM.  Strict Press: Work up to a 5RM. 
75% of 5RM, 5×5 75% of 5RM, 5×5 75% of 5RM, 5×5
Superset: Superset: Triset:
Leg Extension: 3×12 Bench Press: 3×15 Full Frontals: 3×12
Leg Curls: 3×12 Seated Rows: 3×15 DB or Cable Lat Raises: 3×12
Superset: Superset: Rear Delt Flys: 3×12
Back Ext: 3×15 Incline Bench: 3×15 Superset:
Weighted Crunches: 3×30 Pull Ups: 3x Sub-Maximal reps Pick 1 Tricep movement: 3×20
Triset: Pick 1 Bicep movement: 3×20
Back Ext. 3×15
Leg Curls: 3×15
Weighted crunches: 3×30
WEEK 2:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
85% of 5RM, 5×5 85% of 5RM, 5×5 85% of 5RM, 5×5
Bench Press: Deadlift:  Strict Press: 
85% of 5RM, 5×5 85% of 5RM, 5×5 85% of 5RM, 5×5
Superset: Superset: Triset:
Leg Extension: 4×12 Bench Press: 4×15 Full Frontals: 4×12
Leg Curls: 4×12 Seated Rows: 4×15 DB or Cable Lat Raises: 4×12
Superset: Superset: Rear Delt Flys: 4×12
Back Ext. 4×15 Incline Bench: 4×15 Superset:
Weighted Crunches: 4×30 Pull Ups: 4x Sub-Maximal reps Pick 1 Tricep movement: 4×20
Triset: Pick 1 Bicep movement: 4×20
Back Ext. 4×15
Leg Curls: 4×15
Weighted crunches: 4×30
WEEK 3:     
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
90% of 5RM, 5×5 90% of 5RM, 5×5 90% of 5RM, 5×5
Bench Press: Deadlift: Strict Press:
90% of 5RM, 5×5 90% of 5RM 90% of 5RM, 5×5
Superset: Superset: Triset:
Leg Extension: 5×12 Bench Press: 5×15 Full Frontals: 5×12
Leg Curls: 5×12 Seated Rows: 5×15 DB or Cable Lat Raises: 5×12
Superset: Superset: Rear Delt Flys: 5×12
Back Ext. 5×15 Incline Bench: 5×15 Superset:
Weighted Crunches: 5×30 Pull Ups: 5x Sub-Maximal reps Pick 1 Tricep movement: 5×20
Triset: Pick 1 Bicep movement: 5×20
Back Ext. 5×15
Leg Curls: 5×15
Weighted crunches: 5×30
WEEK 4:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
60% of 5RM, 2×5 60% of 5RM, 2×5 60% of 5RM, 2×5
Bench Press: Deadlift:  Strict Press: 
60% of 5RM, 2×5 60% of 5RM, 2×5 60% of 5RM, 2×5
Superset: Superset: Triset:
Leg Extension: 2×12 Bench Press: 2×15 Full Frontals: 2×12
Leg Curls: 2×12 Seated Rows: 2×15 DB or Cable Lat Raises: 2×12
Superset: Superset: Rear Delt Flys: 2×12
Back Ext. 2×15 Incline Bench: 2×15 Superset:
Weighted Crunches: 2×30 Pull Ups: 2x Sub-Maximal reps Pick 1 Tricep movement: 2×20
Triset: Pick 1 Bicep movement: 2×20
Back Ext. 2×15
Leg Curls: 2×15
Weighted crunches: 2×30
WEEK 5:    
DAY 1: DAY 2: DAY 3:
Work up to a 3RM in BS/FS: BS/FS: BS/FS:
75% of 3RM, 5×5 75% of 3RM, 5×5 75% of 3RM, 5×5
Bench Press: Deadlift: Work up to a 3RM.  Strict Press: Work up to a 3RM. 
75% of 3RM, 5×3 75% of 3RM, 5×3 75% of 3RM, 5×3
Superset: Superset: Triset:
Straight Leg Deadlift: 3×10 Incline DB Bench: 3×12-15 reps DB Military Press: 3×12
Leg Press: 3×10 1 Arm DB Row: 3×12-15 reps Cable Face Pulls: 3×12
GPP: Superset: Rear Delt Flys: 3×12
400m Walking Lunges or 15mins DB Chest Flys: 3×15 Superset:
Weighted Crunches: 3×30 DB Pullovers: 3×15 DB, KB, or Cable upright Rows: 3×6-8 reps
GPP: Arnold Press: 3×6-8 reps
400m Walking Lunges or 15mins Superset:
Weighted Crunches: 3×30 Pick 1 Bicep movement: 3×12-15 reps
Pick 1 tricep movement: 3×12-15 reps
WEEK 6:     
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
85% of 3RM, 5×3 85% of 3RM, 5×3 80% of 3RM, 5×3
Bench Press: Deadlift:  Strict Press:
85% of 3RM, 5×3 85% of 3RM, 5×3 85% of 3RM, 5×3
Superset: Superset: Triset:
Straight Leg Deadlift: 4×10 Incline DB Bench: 4×12-15 reps DB Military Press: 4×12
Leg Press: 4×10 1 Arm DB Row: 4×12-15 reps Cable Face Pulls: 4×12
GPP: Superset: Rear Delt Flys: 4×12
400m Walking Lunges or 15mins DB Chest Flys: 4×15 Superset:
Weighted Crunches: 4×30 DB Pullovers: 4×15 DB, KB, or Cable upright Rows: 4×6-8 reps
GPP: Arnold Press: 4×6-8 reps
400m Walking Lunges or 15mins Superset:
Weighted Crunches: 4×30 Pick 1 Bicep movement: 4×12-15 reps
Pick 1 tricep movement: 4×12-15 reps
WEEK 7:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
90% of 3RM, 5×3 90% of 3RM, 5×3 90% of 3RM, 5×3
Bench Press: Deadlift:  Strict Press:
90% of 3RM, 5×3 90% of 3RM, 5×3 90% of 3RM, 5×3
Superset: Superset: Triset:
Straight Leg Deadlift: 5×10 Incline DB Bench: 5×12-15 reps DB Military Press: 5×12
Leg Press: 5×10 1 Arm DB Row: 5×12-15 reps Cable Face Pulls: 5×12
GPP: Superset: Rear Delt Flys: 5×12
400m Walking Lunges or 15mins DB Chest Flys: 5×15 Superset:
Weighted Crunches: 5×30 DB Pullovers: 5×15 DB, KB, or Cable upright Rows: 5×6-8 reps
GPP: Arnold Press: 5×6-8 reps
400m Walking Lunges or 15mins Superset:
Weighted Crunches: 5×30 Pick 1 Bicep movement: 5×12-15 reps
Pick 1 tricep movement: 5×12-15 reps
WEEK 8:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
60% of 3RM, 2×3 60% of 3RM, 2×3 60% of 3RM, 2×3
Bench Press: Deadlift: Strict Press: 
60% of 3RM, 2×3 60% of 3RM, 2×3 60% of 3RM, 2×3
Superset: Superset: Triset:
Straight Leg Deadlift: 2×10 Incline DB Bench: 2×12-15 reps DB Military Press: 2×12
Leg Press: 2×10 1 Arm DB Row: 2×12-15 reps Cable Face Pulls: 2×12
GPP: Superset: Rear Delt Flys: 2×12
400m Walking Lunges or 15mins DB Chest Flys: 2×15 Superset:
Weighted Crunches: 2×30 DB Pullovers: 2×15 DB, KB, or Cable upright Rows: 2×6-8 reps
GPP: Arnold Press: 2×6-8 reps
400m Walking Lunges or 15mins Superset:
Weighted Crunches: 2×30 Pick 1 Bicep movement: 2×12-15 reps
Pick 1 tricep movement: 2×12-15 reps
WEEK 9:    
DAY 1: DAY 2: DAY 3:
Work up to a 1RM in the BS/FS: BS/FS: BS/FS:
75% of 1RM, 3×1 75% of 1RM, 3×1 75% of 1RM, 3×1
Bench Press: Work up to a 1RM.  Deadlift: Work up to a 1RM. Strict Press: Work up to a 1RM.
75% of 1RM, 3×1 75% of 1RM, 3×1 75% of 1RM, 3×1
Superset: Superset: Triset:
Leg Curls: 3×20 Incline Bench (Wide Grip): 3×12-15 Plate Raises: 4×15
Air Squats: 3×20 Bent Over Rows: 3×12 Cable Lat Raises: 4×15
GPP: Superset: Cable Rear Delt Flys: 4×15
400m Walking Lunges or 15mins Cable Cross Overs: 3×15 Rear Delt Flys: 4×12
Toes-to-Bar: 3×10-15 reps DB Pull Overs: 3×8 DB, KB, or Cable Upright Rows: 4×15-20 reps
GPP: Arnold Press: 4×12-15 reps
400m Walking Lunges or 15mins Superset: 
Weighted Crunches: 3×30 Pick 1 Bicep movement: 4×8-10 reps
Pick 1 Tricep movement: 4×8-10 reps
WEEK 10:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
85% of 1RM, 3×1 85% of 1RM, 3×1 85% of 1RM, 3×1
Bench Press: Deadlift:  Strict Press:
85% of 1RM, 3×1 85% of 1RM, 3×1 85% of 1RM, 3×1
Superset: Superset: Triset:
Leg Curls: 3×20 Incline Bench (Wide Grip): 3×12-15 Plate Raises: 4×15
Air Squats: 3×20 Bent Over Rows: 3×12 Cable Lat Raises: 4×15
GPP: Superset: Cable Rear Delt Flys: 4×15
400m Walking Lunges or 15mins Cable Cross Overs: 3×15 Rear Delt Flys: 4×12
Toes-to-Bar: 3×10-15 reps DB Pull Overs: 3×8 DB, KB, or Cable Upright Rows: 4×15-20 reps
GPP: Arnold Press: 4×12-15 reps
400m Walking Lunges or 15mins Superset: 
Weighted Crunches: 3×30 Pick 1 Bicep movement: 4×8-10 reps
Pick 1 Tricep movement: 4×8-10 reps
WEEK 11:     
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
90% of 1RM, 3×1 90% of 1RM, 3×1 90% of 1RM, 3×1
Bench Press: Deadlift:  Strict Press:
90% of 1RM, 3×1 90% of 1RM, 3×1 90% of 1RM, 3×1
Superset: Superset: Triset:
Leg Curls: 5×20 Incline Bench (Wide Grip): 5×12-15 Plate Raises: 5×15
Air Squats: 5×20 Bent Over Rows: 5×12 Cable Lat Raises: 5×15
GPP: Superset: Cable Rear Delt Flys: 5×15
400m Walking Lunges or 15mins Cable Cross Overs: 5×15 Rear Delt Flys: 5×12
Toes-to-Bar: 5×10-15 reps DB Pull Overs: 5×8 Superset: 
GPP: DB, KB, or Cable Upright Rows: 5×15-20 reps
400m Walking Lunges or 15mins Arnold Press: 5×12-15 reps
Weighted Crunches: 5×30 Superset:
Pick 1 Bicep movement: 5×8-10 reps
Pick 1 Tricep movement: 5×8-10 reps
WEEK 12:    
DAY 1: DAY 2: DAY 3:
BS/FS: BS/FS: BS/FS:
60% of 1RM, 3×1 60% of 1RM, 3×1 60% of 1RM, 3×1
Bench Press: Deadlift:  Strict Press:
60% of 1RM, 3×1 60% of 1RM, 3×1 60% of 1RM, 3×1
Superset: Superset: Triset:
Leg Curls: 2×20 Incline Bench (Wide Grip): 2×12-15 Plate Raises: 2×15
Air Squats: 2×20 Bent Over Rows: 2×12 Cable Lat Raises: 2×15
GPP: Superset: Cable Rear Delt Flys: 2×15
400m Walking Lunges or 15mins Cable Cross Overs: 2×15 Rear Delt Flys: 2×12
Toes-to-Bar: 2×10-15 reps DB Pull Overs: 2×8 Superset: 
GPP: DB, KB, or Cable Upright Rows: 2×15-20 reps
400m Walking Lunges or 15mins Arnold Press: 2×12-15 reps
Weighted Crunches: 2×30 Superset:
Pick 1 Bicep movement: 2×8-10 reps
Pick 1 Tricep movement: 2×8-10 reps

Basic 12 Week Strength Program (Program Overview)

This 12 week training cycle is for those that want to build a solid base of strength in the squat, bench, and deadlift and strict press. This 12 week program was inspired by Jim Wendler’s 5/3/1 training method, and includes accessory work for each muscle group.

Jim Wendler. His book “5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength” goes way more in depth into the science and principals of this effective training method.

The program is broken up into 3 different phases. The first phase you will be working with a 5 rep max for the squat, bench, deadlift, and the strict press. The second a 3 rep max, and the last phase a 1 rep max. Each workout will have the prescribed percentages for each main lift (Ex. Day 1 of phase 1 will be, 70% of 5RM 5×5). You will increase in the percentage of your max for three weeks of each phase and the last week will be a deload week where the percentages are significantly lower.

Training intensity is defined as how close a certain prescription is to your max (Ex. 70% of a 1RM is moderate intensity, while 90% of a 1RM is high intensity). As we increase the percentages for the first 3 weeks of each phase, training intensity will go up. Training intensity will go down during the deload week.

Training volume is defined as how many sets and reps you are doing. (Ex. Back squats for 3×1 is low volume, while back squat 10×3 is high volume). Like training intensity mentioned before, training volume will increase for the first 3 weeks of each phase, then go down during the deload week.

The accessory work included in this program is designed to work some of the smaller muscles more directly that are not specifically targeted in the large functional lifts. Not only will it help maintain the health of your body as a whole, but who doesn’t like a good ol’ pump sesh? This addition to the program was largely inspired by Cory Gregory from Max Effort Muscle. He is largely responsible, with the help of Olympic weightlifting coach John Broz, for popularizing the squat everyday method. He is a huge fan of lunges and was the one who got me hooked on lunges and lots of bodybuilding moves after the big compound lifts. This method isn’t anything new or ground breaking, but Cory was the one who got me hooked on it.

Cory Gregory. For more info on Cory and all his crazy workouts, head to CoryGfitness.com.

The program is listed as Day 1, Day 2, and Day 3. These do not need to be done in succession. It is preferred to have at least one day of rest between training days. If you have a busy week and have to do the work outs three days in a row it is not the end of the world, although it is always good to give your body a rest of hard training. One example week of training would be to train on Monday, Wednesday, and Friday, resting and recovering all the other days. Rest is just as an important part of training just as much as the working out is, so don’t skip rest days and make sure you are sleeping enough, eating right and taking care of your body through mobility and stretching.

Train hard and recover well. If you have any questions, never hesitate to ask on Instagram, Twitter or Snapchat all @settlagesac.

 

Here is a PDF of the program in an Excel sheet for you guys who hate long threads of text.

12 WEEK BEGINNER STRENGTH PROGRAM

Week 1:

Mon.

  • Back Squat/ Front Squat: Work up to a 5RM (Pick only one. You’ll be doing this squat variation for the next 12 weeks)
    • 75% of 5RM, 5×5
  • Bench Press: Work up to a 5RM.
    • 75% of 5RM, 5×5
  • Superset:
    • Leg Extension: 3×12
    • Leg Curls: 3×12
  • Superset:
    • Back Ext. 3×15
    • Weighted Crunches: 3×30

Wed.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 75% of 5RM, 5×5
  • Deadlift: work up to a 5RM.
    • 75% of 5RM, 3×5
  • Superset:
    • Bench Press: 3×15
    • Seated Rows: 3×15
  • Superset:
    • Incline Bench: 3×15
    • Pull Ups: 3x Sub-Maximal reps
  • Triset:
    • Back Ext. 3×15
    • Leg Curls: 3×15
    • Weighted crunches: 3×30

Fri.

  • Back Squat/Front Squat (Whichever you tested on Monday):
    • 75% of 5RM, 5×5
  • Strict Press: Work up to a 5RM.
    • 75% of 5RM, 5×5
  • Triset:
    • Full Frontals: 3×12
    • DB or Cable Lat Raises: 3×12
    • Rear Delt Flys: 3×12
  • Superset:
    • Pick 1 Tricep movement: 3×20
    • Pick 1 Bicep movement: 3×20

Week 2:

Mon.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 85% of 5RM, 5×5
  • Bench Press: Go off of your 5RM you established in Week 1.
    • 85% of 5RM, 5×5
  • Superset:
    • Leg Extension: 4×12
    • Leg Curls: 4×12
  • Triset:
    • Back ext. 4×15
    • Leg Curls: 4×15
    • Weighted crunches: 4×30

Wed.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 85% of 5RM, 5×5
  • Deadlift: Go off of your 5RM you established in Week 1.
    • 85% of 5RM, 4×5
  • Superset:
    • Bench Press: 4×15
    • Seated Rows: 4×15
  • Superset:
    • Incline Bench: 4×15
    • Pull Ups: 4x Sub-Maximal reps
  • Triset:
    • Back Ext. 4×15
    • Leg Curls: 4×15
    • Weighted Crunches: 4×30

Fri.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 85% of 5RM, 5×5
  • Strict Press: Go off of your 5RM you established in Week 1.
    • 85% of 5RM, 5×5
  • Triset:
    • Full Frontals: 4×12
    • DB or Cable Lat Raises: 4×12
    • Rear Delt Flys: 4×12
  • Superset:
    • Pick 1 Tricep movement: 4×20
    • Pick 1 Bicep movement: 4×2

Week 3:

Mon.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 90% of 5RM, 5×5
  • Bench Press: Go off of your 5RM you established in Week 1.
    • 90% of 5RM, 5×5
  • Superset: Go off of your 5RM you established in Week 1.
    • Leg Extension: 5×12
    • Leg Curls: 5×12
  • Triset:
    • Back Ext. 5×15
    • Leg Curls: 5×15
    • Weighted Crunches: 5×30

Wed.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 90% of 5RM, 5×5
  • Deadlift: Go off of your 5RM you established in Week 1.
    • 90% of 5RM, 5×5
  • Superset:
    • Bench Press: 5×15
    • Seated Rows: 5×15
  • Superset:
    • Incline bench: 5×15
    • Pull Ups: 5x Sub-Maximal reps
  • Triset:
    • Back Ext. 5×15
    • Leg Curls: 5×15
    • Weighted Crunches: 5×30

Fri.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 90% of 5RM, 5×5
  • Strict Press: Go off of your 5RM you established in Week 1.
    • 90% of 5RM, 5×5
  • Triset:
    • Full Frontals: 5×12
    • DB or Cable Lat Raises: 5×12
    • Rear Delt Flys: 5×12
  • Superset:
    • Pick 1 Tricep movement: 5×20
    • Pick 1 Bicep movement: 5×20

Week 4:

Mon.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 60% of 5RM, 2×5
  • Bench Press: Go off of your 5RM you established in Week 1.
    • 60% of 5RM, 2×5
  • Superset:
    • Leg Extension: 2×12
    • Leg Curls: 2×12
  • Triset:
    • Back ext. 2×15
    • Leg Curls: 2×15
    • Weighted crunches: 2×30

Wed.

  • Back Squat/Front Squat:
    • 60% of 5RM, 2×5
  • Deadlift: Go off of your 5RM you established in Week 1.
    • 60% of 5RM, 2×5
  • Superset:
    • Bench Press: 2×15
    • Seated Rows: 2×15
  • Superset:
    • Incline bench: 2×15
    • Pull Ups: 2x Sub-Maximal reps
  • Triset:
    • Back ext. 2×15
    • Leg Curls: 2×15
    • Weighted crunches: 2×30

Fri.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 60% of 5RM, 2×5
  • Strict Press: Go off of your 5RM you established in Week 1.
    • 60% of 5RM, 2×5
  • Triset:
    • Full Frontals: 2×12
    • DB or Cable Lat Raises: 2×12
    • Rear Delt Flys: 2×12
  • Superset:
    • Pick 1 Tricep movement: 2×20
    • Pick 1 Bicep movement: 2×20

Week 5:

Mon.

  • Work up to a 3RM in the back squat or front squat.
    • 75% of 3RM, 5×3
  • Bench Press: Work up to a 3RM.
    • 75% of 3RM, 5×3
  • Superset:
    • Straight Leg Deadlifts: 3×10
    • Leg Press: 3×10
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 3×30

Wed.

  • Back Squat/Front Squat:
    • 75% of 3RM, 5×3
  • Deadlift: Work up to a 3RM.
    • 75% of 3RM, 5×3
  • Superset:
    • Incline DB Bench Press: 3×12-15
    • 1 Arm DB Rows: 3×12-15
  • Superset:
    • DB Chest Fly: 3×15
    • DB Pull Overs: 3×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 3×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 75% of 3RM, 5×3
  • Strict Press: Work up to a 3RM.
    • 75% of 3RM, 5×3
  • Triset:
    • DB Military Press: 3×12
    • Cable Face Pulls: 3×12
    • Rear Delt Flys: 3×12
  • Superset:
    • DB, KB, or Cable Upright Rows: 3×6-8 reps
    • Arnold Press: 3×6-8 reps
  • Superset:
    • Pick 1 Tricep movement: 3×12-15 reps
    • Pick 1 Bicep movement: 3×12-15 reps

Week 6:

Mon.

  • Work up to a 3RM in the back squat or front squat.
    • 85% of 3RM, 5×3
  • Bench Press: Work up to a 3RM.
    • 85% of 3RM, 5×3
  • Superset:
    • Straight Leg Deadlifts: 4×15
    • Leg Press: 4×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 4×30

Wed.

  • Back Squat/Front Squat:
    • 85% of 3RM, 5×3
  • Deadlift: Work up to a 3RM.
    • 85% of 3RM, 5×3
  • Superset:
    • Incline DB Bench Press: 4×12-15
    • 1 Arm DB Rows: 4×12-15
  • Superset:
    • DB Chest Fly: 4×15
    • DB Pull Overs: 4×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 4×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 85% of 3RM, 5×3
  • Strict Press: Work up to a 3RM.
    • 85% of 3RM, 5×3
  • Triset:
    • DB Military Press: 4×12
    • Cable Face Pulls: 4×12
    • Rear Delt Flys: 4×12
  • Superset:
    • DB, KB, or Cable Upright Rows: 4×6-8 reps
    • Arnold Press: 4×6-8 reps
  • Superset:
    • Pick 1 Tricep movement: 4×20
    • Pick 1 Bicep movement: 4×20

Week 7:

Mon.

  • Work up to a 3RM in the back squat or front squat.
    • 90% of 3RM, 5×3
  • Bench Press: Work up to a 3RM.
    • 90% of 3RM, 5×3
  • Superset:
    • Straight Leg Deadlifts: 3×15
    • Leg Press: 3×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 3×30

Wed.

  • Back Squat/Front Squat:
    • 90% of 3RM, 5×3
  • Deadlift: Work up to a 3RM.
    • 90% of 3RM, 5×3
  • Superset:
    • Incline DB Bench Press: 5×12-15
    • 1 Arm DB Rows: 5×12-15
  • Superset:
    • DB Chest Fly: 5×15
    • DB Pull Overs: 5×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 5×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 90% of 3RM, 5×3
  • Strict Press: Work up to a 3RM.
    • 90% of 3RM, 5×3
  • Triset:
    • DB Military Press: 5×12
    • Cable Face Pulls: 5×12
    • Rear Delt Flys: 5×12
  • Superset:
    • DB, KB, or Cable Upright Rows: 5×6-8 reps
    • Arnold Press: 5×6-8 rep
  • Superset:
    • Pick 1 Tricep movement: 5×20
    • Pick 1 Bicep movement: 5×20

Week 8:

Mon.

  • Work up to a 3RM in the back squat or front squat.
    • 60% of 3RM, 2×3
  • Bench Press: Work up to a 3RM.
    • 60% of 3RM, 2×3
  • Superset:
    • Straight Leg Deadlifts: 2×15
    • Leg Press: 2×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 2×30

Wed.

  • Back Squat/Front Squat:
    • 60% of 3RM, 2×3
  • Deadlift: Work up to a 3RM.
    • 60% of 3RM, 2×3
  • Superset:
    • Incline DB Bench Press: 2×12-15
    • 1 Arm DB Rows: 2×12-15
  • Superset:
    • DB Chest Fly: 2×15
    • DB Pull Overs: 2×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 2×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 60% of 3RM, 2×3
  • Strict Press: Work up to a 3RM.
    • 60% of 3RM, 2×3
  • Triset:
    • DB Military Press: 2×12
    • Cable Face Pulls: 2×12
    • Rear Delt Flys: 2×12
  • Superset:
    • DB, KB, or Cable Upright Rows: 2×6-8 reps
    • Arnold Press: 2×6-8 reps
  • Superset:
    • Pick 1 Tricep movement: 2×20
    • Pick 1 Bicep movement: 2×20

Week 9:

Mon.

  • Work up to a 1RM in the back squat or front squat.
    • 75% of 1RM, 3×1
  • Bench Press: work up to a 1RM.
    • 75% of 1RM, 3×1
  • Superset:
    • Leg Curls: 3×20
    • Air Squat: 3×20
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Toes-to-Bar: 3×10-15

Wed.

  • Back Squat/Front Squat:
    • 75% of 1RM, 3×1
  • Deadlift: Work up to a 3RM.
    • 75% of 1RM, 3×1
  • Superset:
    • Incline Barbell Bench (Wide Grip): 3×12-15
    • Bent Over Rows: 3×12
  • Superset:
    • Cable Cross Overs: 3×15
    • DB Pull Overs: 3×8
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 3×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 75% of 1RM, 3×1
  • Strict Press: work up to a 1RM.
    • 75% of 1RM, 3×1
  • Triset:
    • Plate Raises: 3×15
    • Cable Lat Raises: 3×15
    • Cable Rear Delt Flys: 3×15
  • Superset:
    • DB, KB, or Cable Upright Rows: 3×15-20 reps
    • Arnold Press: 3×12-15 reps
  • Superset:
    • Pick 1 Tricep movement: 3×8-10
    • Pick 1 Bicep movement: 3×8-10

Week 10:

Mon.

  • Back Squat/ Front Squat.
    • 85% of 1RM, 3×1
  • Bench Press: work up to a 1RM.
    • 85% of 1RM, 3×1
  • Superset:
    • Leg Curls: 4×20
    • Air Squat: 4×20
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Toes-to-Bar: 4×10-15

Wed.

  • Back Squat/Front Squat:
    • 85% of 1RM, 3×1
  • Deadlift: Work up to a 3RM.
    • 85% of 1RM, 3×1
  • Superset:
    • Incline Barbell Bench (Wide Grip): 4×12-15
    • Bent Over rows: 4×12
  • Superset:
    • Cable Cross Overs: 4×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 4×30

Fri.

  • Back Squat/Front Squat:
    • 85% of 1RM, 3×1
  • Strict Press: work up to a 1RM.
    • 85% of 1RM, 3×1
  • Triset:
    • Plate Raises: 4×15
    • Cable Lat Raises: 4×15
    • Cable Rear Delt Flys: 4×15
  • Superset:
    • DB, KB, or Cable Upright Rows: 4×15-20 reps
    • Arnold Press: 4×12-15 reps
  • Superset:
    • Pick 1 Tricep movement: 4×8-10
    • Pick 1 Bicep movement: 4×8-10

Week 11:

Mon.

  • Back Squat/Front Squat:
    • 90% of 1RM, 3×1
  • Bench Press: work up to a 1RM.
    • 90% of 1RM, 3×1
  • Superset:
    • Leg Curls: 5×20
    • Air Squat: 5×20
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Toes-to-Bar: 5×10-15

Wed.

  • Back Squat/Front Squat:
    • 90% of 1RM, 3×1
  • Deadlift: Work up to a 3RM.
    • 90% of 1RM, 3×1
  • Superset:
    • Incline Barbell Bench (Wide Grip): 5×12-15
    • Bent Over rows: 5×12
  • Superset:
    • Cable Cross Overs: 5×15
    • DB Pull Overs: 5×8
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 5×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 90% of 1RM, 3×1
  • Strict Press: work up to a 1RM.
    • 90% of 1RM, 3×1
  • Triset:
    • Plate Raises: 5×15
    • Cable Lat Raises: 5×15
    • Cable Rear Delt Flys: 5×15
  • Superset:
    • DB, KB, or Cable Upright Rows: 5×15-20 reps
    • Arnold Press: 5×12-15 reps
  • Superset:
    • Pick 1 Tricep movement: 5×8-10
    • Pick 1 Bicep movement: 5×8-10

Week 12:

Mon.

  • Back Squat/Front Squat:
    • 60% of 1RM, 3×1
  • Bench Press: work up to a 1RM.
    • 60% of 1RM, 3×1
  • Superset:
    • Leg Curls: 2×20
    • Air Squat: 2×20
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Toes-to-Bar: 2×10-15

Wed.

  • Back Squat/Front Squat:
    • 60% of 1RM, 3×1
  • Deadlift: Work up to a 3RM.
    • 60% of 1RM, 3×1
  • Superset:
    • Incline Barbell Bench (Wide Grip): 2×12-15
    • Bent Over rows: 2×12
  • Superset:
    • Cable Cross Overs: 2×15
    • DB Pull Overs: 2×8
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 5×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 60% of 1RM, 3×1
  • Strict Press: work up to a 1RM.
    • 60% of 1RM, 3×1
  • Triset:
    • Plate Raises: 2×15
    • Cable Lat Raises: 2×15
    • Cable Rear Delt Flys: 2×15
  • Superset:
    • DB, KB, or Cable Upright Rows: 2×15-20 reps
    • Arnold Press: 2×12-15 reps
  • Superset:
    • Pick 1 Tricep movement: 2×8-10
    • Pick 1 Bicep movement: 2×8-10

 

 

 

 

 

Personal Training Update #5

Wake time: 4:15 am. 7 hours of sleep. 

Work out: CoryGFitness #GS14, Back squats and shoulders. 800m lunges, and nightly ab training. 

Meal 1: 2 pieces of chicken, 1 bell pepper, several handfuls of walnuts. 

Meal 2: Chicken, almonds. 

Carb spike: Mixed fruit with peanut butter. 

Personal Training Update #4

Please excuse my absence due to vacation, and lack of discipline. I still trained on vacation last week, but not as much volume and intensity. 
Wake time: 4:15. 7 hours of sleep.

Morning weight: 155.6lbs

Workout: Cory Gregory’s #GetStacked14 Day 3. Front squats, and more legs. 

Meal 1: Steak, chicken, bell peppers, almonds. Eaten at 2:00pm, 18 hour fast. 

Meal 2: Chicken, lentil soup. 

Carb Spike: Blueberries and strawberries with peanut butter.