MONDAY UPPER BODY
1)Hang power clean: 95x5/115x3/120x3/3/3
2)OH barbell press: 80x3x4/ 75x7
3a)Weighted neutral grip pullups: 20x3/25x3/30x3/30x3/0x7(OH grip last set)
3b)Bar dips: 0x10/15x8/8/10
4)"Shoulder shocker"-3 sets, 8 reps each of:
Seated plate front raise
Seated DB lateral raise
Seated DB clean to 1/2 press
5)Farmer walks: 1 arm-50x2x40ish seconds
1 arm overhead carries: 40x2x30ish seconds
6)Ab rollouts: negatives- 2x8/ to wall- 1x8/1x6
LOWER BODY WEDNESDAY
1)Jump squats: 3x5
2)Front squat: 115x6/125x6/115x8/6 -felt freakin' heavy today!
1)Jump squats: 3x5
2)Front squat: 115x6/125x6/115x8/6 -felt freakin' heavy today!
2)BB hip thrust: 135x12/155x10/175x8/185x8/185x8/135x15
4)DB Bulgarian split squat: 30x9/9/ Walking lunges: 25x10/10
5a)Reverse hypers: 20 x 3x15
5b)Hanging leg raises: 4x8
6a)Band seated abductions: 3x15-20
7)Explosive calf raises: 5x10-12
Double unders: 5 x 25
Double unders: 5 x 25
UPPER BODY FRIDAY
1)Muscle-ups: 3x2
2)Bench press: 100x5/105x5/110x5/105x8
3a)DB overhead press: 35x6/30x8/27.5x8/8
3b)Pullups: 2x7/ Chinups: 2x8
4a)Lsit hold: 3x15 seconds
4b)TRX reverse flyes: 3x12
5a)Cable overhead ext: 2x15
5b)DB bicep hammer curl: 2x20
Handstand walk practice
LOWER BODY SATURDAY
1)Box jumps: 3x5
2)Deadlifts:185x3/205x3/195x3/185x5
3)Squats: 115x10/135x8/155x6/165x4
4Glute ham raise: 3x10 (hands behind head)
5a)Band walks: 3x12
5b)Single leg hip thrust: 3x12
5b)Single leg hip thrust: 3x12
Treadmill sprints: 12 minutes, 10 second sprint, 60 second rest @ 10% incline, 12 mph
hi Lindsay! I have been a fan of your workout log and blog posts for a few months. Right now I'm stuck in a training rut.. I'd be considered an "advanced" lifter. For about 10 weeks I have been doing full body workouts 3-4 times a week just to try it out but feel like I can't cover enough bases in my training and feel like I'm not doing enough. However, I do want to keep my training minimal but don't know what exercises to throw out or incorporate besides the big lifts because I have read so many articles! My head seems to be spinning from all the information.... I'm considering doing an upper/lower split 4x a week but want to focus on building muscle while staying lean.. I've found that low reps help me accomplish this, but would like to also incorporate some metabolic conditioning on these days.. Is there a certain type of protocol you follow in terms of what exercises you do and how/when to add in metabolic exercises?
ReplyDeleteI do always think of 2 "push" exercises and 2 "pull" exercises each upper day and then throw in some isolation work for arms and delts once a week. For lower, it's a quad dominant exercise, 2 hip dominant or glute exercises, single leg exercise, and abs usually. Just want to hit all the muscles equally. What I do as far as metabolic conditioning is just pick 2 days a week after my strength workouts to do 5-10 minutes of high intensity, short burst style "cardio". This would be battle ropes, prowlers, sprints, kb swings, jump rope, or farmer's walks, or a combination of those. I find that if you're lifting heavy, you don't need much more than that to stay lean.
DeleteHi Lindsey, I posted this the other day but I don't think it went thru. do you change your exercises every time just do 2 push 2 pull or some sort etc or do you keep same exercises for say 4 wks then switch them up? Tks! Love your blog by the way.
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