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Sunday
Warm up exercises-
1/ Standing obliques- 190x20x3
2/ mini band rear delts- 3x20
3/ doubled mini triceps ext- 3 sets of 15
4/ mini band rotator cuff- 3x15
5/ standing rope pulls to chest- 190x10x3
Core exercises-
1/ bp (comp grip)- 315x5x2, 365x5, 405x5, 455x5, 495x5, 530x5x5
2/ 3 board bp- 565x6x4
3/ doubled mini bp (med grip)- 315x6, 365x6x3
4/ standing shoulder press (strict, no leg movement)- 225x6, 315x6x2
5/ Cambered bar bp (4 inch increase ROM) with green bands choked- 315x6, 355x6x4
Assistance exercises-
1/ barbell triceps ext-225x10x3
2/ chain suspended push ups- 4 sets of 10
3/ light band triceps ext- 4 sets of 25
4/ mini band side raises- 3 sets of 20
5/ 3 way shoulder raises- 25s with 20 reps to front, 20 to side, and 20 to rear (60 reps total)
6/ green band standing abs- 1 set of 100
Monday
Warm up exercises
1/ standing abs- 190x20x3
2/ db rotator cuff work- 3 sets of 15
3/ light band triceps ext- 3 sets of 15
4/ mini band rear delts- 3x25
5/ 45 degree hyper ext- 3 sets of 10
Core exercises-no belt or equipment
1/ box squats (wider than normal stance) with strong bands choked- 425x5x8
2/ box squats with strong bands (normal stance)- 425x10
3/ Good mornings- 355x6x6 with 60 sec in between sets
4/ conv dl standing on 2 inch blocks- 405x5x2, 495x3, 585x2, 675x1, 735x1 (PR), 770 missed at lockout
5/ sumo dl with doubled minis standing on 2 inch platform- 455x6x4
Assistance exercises
1/ seated close grip face pulls- 245x6x3
2/ seated wide grip face pulls- ...
3/ lat pulls- ...
4/ lat pulls with upside down lat bar- ...
5/ wide grip palms facing lat pulls- ...
6/ fat bar lat pulls- ...
7/ chain suspended bodyweight rows- 3 sets of 6
8/ ivanko gripper- 3 sets of 25
Tuesday
Warm up exercises
1/ Doubled mini triceps ext- 3 x 15
2/ mini band rear delts- 3x20
3/ mini band rotator cuff- 3x15
4/ standing abs- 190x20x3
5/ ivanko gripper holds- 3 sets of 20 sec each hand
Core exercises-
1/ close grip bp- 315x5x2, 365x5, 405x5, 455x5, 500x3x8
2/ 4 board cg- 500x8x3
3/ chain bp (med grip with 90 lbs of chain at the top- 315x6, 385x6x3
4/ close grip rep set- 405x10
5/ ascending boards (rested long enough for partner to change boards)- 335x5 (no board), 335x5 (1 board), 335x5 (2 boards), 335x5 (3 boards), 335x5 (4 boards). used a medium grip
Assistance exercises-
1/ triceps ext with triceps strap- 140x12x4
2/ standing rope face pulls- 170x15x3
3/ light band (tied knot in the end of each band) triceps ext- 4 sets of 25
4/ mini band side raises- 3 sets of 24 (8 reps with thumbs up, 8 with thumbs out and 8 with thumbs down)
5/ leg raises- 3 sets of 20
08.03.05 @ 2:53 PM by wolf (19 posts)
That is highly creative, all that variation while still getting transfer to the big 3 lifts. Thank you for sharing. I would regress at such a volume. High calibre genetics are obviously nescessary for such workouts.
Wed
Just did assistance work for lats, abs and shoulders. No core exercises.
1/ Standing abs- 4 sets of 25
2/ db rotator cuff work- 3 sets of 15
3/ push ups- 3 sets of 15
4/ mini band rear delts- 3 sets of 20
5/ ivanko gripper- 3 sets of 25
6/ leg raises- 3 sets of 15
7/ close grip face pulls- 245x8x3
8/ wide grip face pulls- ...
9/ close grip lat pulls- ...
10/ wide grip lat pulls- ...
11/ wide grip palms facing lat pulls- ...
12/ fat bar lat pulls- ...
13/ side delt raises- 55sx12x3
14/ rear delt raises- ...
15/ front raises with 50lb med ball- 3 sets of 12
16/ light band triceps ext- 4 sets of 15
Thurs
Warm up exercises-
1/ standing obliques- 190x20x3
2/ 45 degree hyper ext- 3 sets of 10
3/ doubled mini triceps ext- 3 sets of 15
4/ green band pull apart- 3 sets of 15
5/ mini band rotator cuff- 3 sets of 15
Core exercises-
1/ Close stance squats- 415x6, 465x6, 515x6x2
2/ speed squats (on box)- 485x2x12 with 45 sec rest
3/ bent over gm's- 405x6x2, 425x6x2, 425x12 (PR)
4/ speed dl (sumo standing on 2 inch blocks)- 445x1x20
with 25 sec rest
5/ stiff legged dl on 2 inch blocks- 445x6x5
Assistance work-
1/ static wall sits holding 50lb medicine ball- 2 sets of 60 seconds
2/ Glute ham- 40 reps in 3 minutes
3/ green band standing abs- 100 reps
4/ ivanko gripper holds- 3 sets each hand of 20 sec
5/ reverse side bends- 130x10x3
Friday
Warm up exercises:
1/ doubled mini triceps ext- 3 sets of 15
2/ db rotaror cuff work- 3 sets of 15
3/ light band pull aparts- 3 sets of 20
4/ standing abs- 190x20x3
5/ hyper ext in glute ham- 3 sets of 10
Core exercises-
1/ seated shoulder press- 275x5x2, 315x5x2, 335x5x2, 365x5x2
2/ Close grip inclines- 275x6, 315x6, 375x6x5
3/ Floor Press (med grip)- 315x5, 365x5, 405x5, 425x5x2
4/ Speed bp with 90 lbs of chains (3 diff grips)- 315x3x10
5/ reverse band bp with green bands (close grip)- 315x5, 405x5, 495x5, 545x3, 585x3
Assistance exercises-
1/ Strip the rack soulder press- 225x8x3
2/ green band standing abs- 100 reps
3/ triceps pushdown with doubled mini- 130x10x4
4/ green band triceps ext- 3 sets of 20
5/ light band side raises- 3 sets of 20 each arm
6/ close grip face pulls- 220x6x3
7/ wide grip face pulls- ...
8/ front lat pulldowns- ...
9/ lat pulls with upside down lat bar- ...
10/ wide grip lat pulls to stomach- ...
11/ close grip palms facing lat pulls- ...
Saturday
Warm up exercises-
1/ standing obliques- 3 sets of 20
2/ light band pull throughs- 3 sets of 15
3/ ivanko gripper- 3 sets of 20
4/ mini band rear delts- 3 sets of 20
5/ mini band rotator cuff work- 3 sets of 15
Core exercises- no gear
1/ squats- 415x5x2. 505x3x2, 575x3x8
2/ close stance box squats with 120 lbs of chain- 445x6x3
3/ DL- 415x5x2, 465x5, 525x3x8
4/ DL standing on 5 inch platform- 435x6x5
Assistance exercises-
1/ 45 degree hyper ext- 3x12 with 50 lb med ball
2/ db side bends- 100x12x3
3/ strong band GMs- 3 sets of 15
4/ hex db holds- 40s for 3 sets of 15 sec
5/ leg raises- 3 sets of 20
Sunday
Warm up exercises-
1/ standing rope face pulls- 3 sets of 15
2/ standing abs- 3 sets of 20 with 190
3/ mini band rotator cuff- 3 sets of 15
4/ doubled mini triceps- 3 sets of 15
5/ mini band front raises- 3 sets of 15
Core exercises-
1/ BP (comp grip)- 315x5x2, 365x5, 405x5, 455x5, 495x5, 515x5, 545x5, 565x5, 575x5
2/ 3 board bp- 585x5, 605x3. 635x3, 655x3, 675x3, 705x3x2
3/ green band bp (med grip) with bands double choked- 315x6, 365x6, 385x6, 410x6
4/ cambered bar bp (4 inch increased ROM) with 90 lbs of chain- 315x6, 365x6x3
5/ standing shoulder press- 225x5, 275x5, 315x5, 370x5 (PR)
Assistance work-
1/ chain suspended push ups- 4 sets of 12
2/ barbell triceps ext- 225x12x3
3/ light band triceps ext with knots tied in the end of the bands- 3 sets of 30
4/ standing abs with green band- 100 reps
5/ 3 way shoulder raises (1 giant set)- 25sx20 to front, 20 to side, and 20 to rear.
Warm up exercises-
1/ Standing obliques- 190x20x3
2/ mini band rear delts- 3x20
3/ doubled mini triceps ext- 3 sets of 15
4/ mini band rotator cuff- 3x15
5/ standing rope pulls to chest- 190x10x3
Core exercises-
1/ bp (comp grip)- 315x5x2, 365x5, 405x5, 455x5, 495x5, 530x5x5
2/ 3 board bp- 565x6x4
3/ doubled mini bp (med grip)- 315x6, 365x6x3
4/ standing shoulder press (strict, no leg movement)- 225x6, 315x6x2
5/ Cambered bar bp (4 inch increase ROM) with green bands choked- 315x6, 355x6x4
Assistance exercises-
1/ barbell triceps ext-225x10x3
2/ chain suspended push ups- 4 sets of 10
3/ light band triceps ext- 4 sets of 25
4/ mini band side raises- 3 sets of 20
5/ 3 way shoulder raises- 25s with 20 reps to front, 20 to side, and 20 to rear (60 reps total)
6/ green band standing abs- 1 set of 100
Monday
Warm up exercises
1/ standing abs- 190x20x3
2/ db rotator cuff work- 3 sets of 15
3/ light band triceps ext- 3 sets of 15
4/ mini band rear delts- 3x25
5/ 45 degree hyper ext- 3 sets of 10
Core exercises-no belt or equipment
1/ box squats (wider than normal stance) with strong bands choked- 425x5x8
2/ box squats with strong bands (normal stance)- 425x10
3/ Good mornings- 355x6x6 with 60 sec in between sets
4/ conv dl standing on 2 inch blocks- 405x5x2, 495x3, 585x2, 675x1, 735x1 (PR), 770 missed at lockout
5/ sumo dl with doubled minis standing on 2 inch platform- 455x6x4
Assistance exercises
1/ seated close grip face pulls- 245x6x3
2/ seated wide grip face pulls- ...
3/ lat pulls- ...
4/ lat pulls with upside down lat bar- ...
5/ wide grip palms facing lat pulls- ...
6/ fat bar lat pulls- ...
7/ chain suspended bodyweight rows- 3 sets of 6
8/ ivanko gripper- 3 sets of 25
Tuesday
Warm up exercises
1/ Doubled mini triceps ext- 3 x 15
2/ mini band rear delts- 3x20
3/ mini band rotator cuff- 3x15
4/ standing abs- 190x20x3
5/ ivanko gripper holds- 3 sets of 20 sec each hand
Core exercises-
1/ close grip bp- 315x5x2, 365x5, 405x5, 455x5, 500x3x8
2/ 4 board cg- 500x8x3
3/ chain bp (med grip with 90 lbs of chain at the top- 315x6, 385x6x3
4/ close grip rep set- 405x10
5/ ascending boards (rested long enough for partner to change boards)- 335x5 (no board), 335x5 (1 board), 335x5 (2 boards), 335x5 (3 boards), 335x5 (4 boards). used a medium grip
Assistance exercises-
1/ triceps ext with triceps strap- 140x12x4
2/ standing rope face pulls- 170x15x3
3/ light band (tied knot in the end of each band) triceps ext- 4 sets of 25
4/ mini band side raises- 3 sets of 24 (8 reps with thumbs up, 8 with thumbs out and 8 with thumbs down)
5/ leg raises- 3 sets of 20
08.03.05 @ 2:53 PM by wolf (19 posts)
That is highly creative, all that variation while still getting transfer to the big 3 lifts. Thank you for sharing. I would regress at such a volume. High calibre genetics are obviously nescessary for such workouts.
Wed
Just did assistance work for lats, abs and shoulders. No core exercises.
1/ Standing abs- 4 sets of 25
2/ db rotator cuff work- 3 sets of 15
3/ push ups- 3 sets of 15
4/ mini band rear delts- 3 sets of 20
5/ ivanko gripper- 3 sets of 25
6/ leg raises- 3 sets of 15
7/ close grip face pulls- 245x8x3
8/ wide grip face pulls- ...
9/ close grip lat pulls- ...
10/ wide grip lat pulls- ...
11/ wide grip palms facing lat pulls- ...
12/ fat bar lat pulls- ...
13/ side delt raises- 55sx12x3
14/ rear delt raises- ...
15/ front raises with 50lb med ball- 3 sets of 12
16/ light band triceps ext- 4 sets of 15
Thurs
Warm up exercises-
1/ standing obliques- 190x20x3
2/ 45 degree hyper ext- 3 sets of 10
3/ doubled mini triceps ext- 3 sets of 15
4/ green band pull apart- 3 sets of 15
5/ mini band rotator cuff- 3 sets of 15
Core exercises-
1/ Close stance squats- 415x6, 465x6, 515x6x2
2/ speed squats (on box)- 485x2x12 with 45 sec rest
3/ bent over gm's- 405x6x2, 425x6x2, 425x12 (PR)
4/ speed dl (sumo standing on 2 inch blocks)- 445x1x20
with 25 sec rest
5/ stiff legged dl on 2 inch blocks- 445x6x5
Assistance work-
1/ static wall sits holding 50lb medicine ball- 2 sets of 60 seconds
2/ Glute ham- 40 reps in 3 minutes
3/ green band standing abs- 100 reps
4/ ivanko gripper holds- 3 sets each hand of 20 sec
5/ reverse side bends- 130x10x3
Friday
Warm up exercises:
1/ doubled mini triceps ext- 3 sets of 15
2/ db rotaror cuff work- 3 sets of 15
3/ light band pull aparts- 3 sets of 20
4/ standing abs- 190x20x3
5/ hyper ext in glute ham- 3 sets of 10
Core exercises-
1/ seated shoulder press- 275x5x2, 315x5x2, 335x5x2, 365x5x2
2/ Close grip inclines- 275x6, 315x6, 375x6x5
3/ Floor Press (med grip)- 315x5, 365x5, 405x5, 425x5x2
4/ Speed bp with 90 lbs of chains (3 diff grips)- 315x3x10
5/ reverse band bp with green bands (close grip)- 315x5, 405x5, 495x5, 545x3, 585x3
Assistance exercises-
1/ Strip the rack soulder press- 225x8x3
2/ green band standing abs- 100 reps
3/ triceps pushdown with doubled mini- 130x10x4
4/ green band triceps ext- 3 sets of 20
5/ light band side raises- 3 sets of 20 each arm
6/ close grip face pulls- 220x6x3
7/ wide grip face pulls- ...
8/ front lat pulldowns- ...
9/ lat pulls with upside down lat bar- ...
10/ wide grip lat pulls to stomach- ...
11/ close grip palms facing lat pulls- ...
Saturday
Warm up exercises-
1/ standing obliques- 3 sets of 20
2/ light band pull throughs- 3 sets of 15
3/ ivanko gripper- 3 sets of 20
4/ mini band rear delts- 3 sets of 20
5/ mini band rotator cuff work- 3 sets of 15
Core exercises- no gear
1/ squats- 415x5x2. 505x3x2, 575x3x8
2/ close stance box squats with 120 lbs of chain- 445x6x3
3/ DL- 415x5x2, 465x5, 525x3x8
4/ DL standing on 5 inch platform- 435x6x5
Assistance exercises-
1/ 45 degree hyper ext- 3x12 with 50 lb med ball
2/ db side bends- 100x12x3
3/ strong band GMs- 3 sets of 15
4/ hex db holds- 40s for 3 sets of 15 sec
5/ leg raises- 3 sets of 20
Sunday
Warm up exercises-
1/ standing rope face pulls- 3 sets of 15
2/ standing abs- 3 sets of 20 with 190
3/ mini band rotator cuff- 3 sets of 15
4/ doubled mini triceps- 3 sets of 15
5/ mini band front raises- 3 sets of 15
Core exercises-
1/ BP (comp grip)- 315x5x2, 365x5, 405x5, 455x5, 495x5, 515x5, 545x5, 565x5, 575x5
2/ 3 board bp- 585x5, 605x3. 635x3, 655x3, 675x3, 705x3x2
3/ green band bp (med grip) with bands double choked- 315x6, 365x6, 385x6, 410x6
4/ cambered bar bp (4 inch increased ROM) with 90 lbs of chain- 315x6, 365x6x3
5/ standing shoulder press- 225x5, 275x5, 315x5, 370x5 (PR)
Assistance work-
1/ chain suspended push ups- 4 sets of 12
2/ barbell triceps ext- 225x12x3
3/ light band triceps ext with knots tied in the end of the bands- 3 sets of 30
4/ standing abs with green band- 100 reps
5/ 3 way shoulder raises (1 giant set)- 25sx20 to front, 20 to side, and 20 to rear.
