Volume Week 1, Session 3

Warm Up   Sets Reps  
prowler (light) 2 40 yards  
bird dogs 2 15  
rolling planks 2 10  
Glute bridge 3 10  
   
   
Exercise: % or RPE Sets Reps
military press RPE 7 3 6
Equipment:  
  swiss bar  
   
military press Sets Reps
straight bar 3 8
   
pull ups Sets Reps
spread throughout w/o AFAP 50
   
db rows Sets Reps
w/ straps 4 8
   
shoulder circuit Sets Reps
  front raises 3 10each
  side raises  
  bent over raises  
   
YTWLs Sets Reps
90 second RI 3 10

 

Volume Week 1, Session 2

Warm Up   Sets Reps  
prowler 2 40 yards  
bird dogs 2 15  
Goblet squat 2 10  
TKEs 2 15  
   
   
Exercise: % or RPE Sets Reps
squats RPE 7 3 6
Notes:  
   
   
   
more squats RPE Sets Reps
Equipment: RPE 7 3 8
  straight bar  
  back weight down  
   
   
Goblet squats Sets Reps
90 second RI 2 15
   
split squats Sets Reps
90 second RI 2 15/15
   
stir the pots Sets Reps
90 second RI 4 20

 

Week 1 of volume cycle, Session 1

For those competing in the next couple weeks, see me.  I’ll have your workouts.  For those not competing until the fall, we start our volume phase now.  Enjoy, you bodybuilders!

 

Warm Up     Sets Reps  
farmers walk 2 30 yard  
bird dogs 3 5  
rolling planks 2 10  
Glute bridge 3 10  
   
   
Exercise: % or RPE Sets Reps
Bench Press RPE 7 3 6
Equipment:  
  touch  
   
   
CG Bench RPE Sets Reps
Equipment: RPE 7 3 8
  touch  
   
   
seated OH db press Sets Reps
90 second RI 3 10
   
flat db press Sets Reps
90 second RI 3 10
   
Band chest flyes SS w/ push ups Reps
AMAP per set 100
   
Band pressdowns Reps
AMAP per set 100

 

Week 8, Session 4 of deload

Warm Up     Sets Reps  
prowler 2 40 yards  
bird dogs 2 15  
Goblet squat 2 10  
TKEs 2 10  
   
   
Exercise: % or RPE Sets Reps
Comp deads 50% 5 1
Equipment:  
   
   
RDLs w/ Dbs Sets Reps
90 second RI 3 15
   
Pull ups Sets Reps
90 second RI 5 5
   
Single leg deadlifts Sets Reps
90 second RI 3 20/20
   
face pulls Reps
90 second RI 200
   
lying leg curls Sets Reps
  3 20

 

Week 8, Session 3 of deload

Warm Up   Sets Reps  
prowler (light) 2 40 yards  
bird dogs 2 15  
rolling planks 2 10  
Glute bridge 3 10  
   
   
incline db press Sets Reps
90 second RI 3 12
   
db chest supported row Sets Reps
90 second RI 4 10
   
DOH BB shrugs (no straps) Sets Reps
90 second RI 3 20
   
pulldowns Sets Reps
90 second RI 4 15
   
blast strap rows Sets Reps
90 second RI 3 15
   
stir the pot Sets Reps
90 second RI 4 20
   
Prowler: 270lbs 7 trips
hard walk, not sprints  

 

Week 8, Session 2 of deload

Warm Up   Sets Reps  
prowler 2 40 yards  
bird dogs 2 15  
Goblet squat 2 10  
TKEs 2 15  
   
   
Exercise: % or RPE Sets Reps
squats 50% 5 1
Notes:  
   
   
   
split squats RPE Sets Reps
Equipment: 2 15
   
   
   
   
Goblet squats Sets Reps
90 second RI 2 25
   
up down planks Sets Reps
90 second RI 4 10
   
GHR Sets Reps
  3 12

 

Week 8, Session 1 of deload

Warm Up     Sets Reps  
farmers walk 2 30 yard  
bird dogs 3 5  
rolling planks 2 10  
Glute bridge 3 10  
   
   
Exercise: % or RPE Sets Reps
Bench Press 50% 5 2
Equipment:  
  touch  
   
   
Incline db presses RPE Sets Reps
Equipment: 3 15
   
   
   
Seated db presses Sets Reps
90 second RI 3 15
   
face pulls w/ rope Sets Reps
90 second RI 3 15
   
Band chest flyes Reps
AMAP per set 100
   
Band pressdowns Reps
AMAP per set 100