Monday
Week 1 Train
uesday
Wednesday
Tursday
Friday
Saturday
Rest
Recharge
Train
Rest
Recharge
Day 1
Week 2
Rest
Day 2
Recharge
Train
Rest
Recharge
Train
Rest
Recharge
Rest
Recharge
Rest
Train
Recharge
Train
Rest
Recharge
Train Day 13
Week 7
Recharge
Recharge
Train
Train
Rest
Day 10
Recharge
Day 11
Week 6
Rest
Day 9
Recharge
Rest
Day 7
Day 8
Week 5
Train Day 5
Day 6
Week 4 Train
Train Day 3
Day 4
Week 3
Sunday
Rest
Train
Rest
Day 12
Recharge
Train
Rest
Recharge
Day 14
Assess the program
121
Week One Monday: raining Day One uesday: Rest Wednesday: Recharge Tursday: raining Day wo Friday: Rest Saturday: Recharge Sunday: raining Day Tree
Beginning weight, Monday __________
Nutritional instructions: Begin experimenting with three meals and multiple daily snacks—see page 51.
122
WEEK ONE, MONDA MONDAY Y — RAINING DA DAY Y ONE
DAE DA E ________ _________________ __________________ _____________ ____
General warm-up ☐ Five minute minutess of gentle gentle moving—g moving—get et the blood blood flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy easy swings, swings, goblet goblet squats squats and and a few strides Bench Press: Warm-ups then… Weight used
Weight used
Easy weight, set o 5
Add weight, set o 5
Add weight, weight, set o o 5
Add weight, weight, set o 5
Add weight, weight, set o o 5
Add weight, weight, set o 5
Final weight, set o 5
Record this final weight _________ Bat Wings: esting weights 10-second holds
est 1:
est 2:
est 3:
Record this final weight _________ One-Arm Press: esting weights, starting with the weaker arm 2-3 reps each arm
est 1:
est 2:
est 3:
Record this final weight _________ Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Do three repetitions o each exercises. Add a little weight and repeat or a total o three rounds. Record the weight used in each round.
Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
Round 3:
High-Rep Back Squats: One set o 30 with 95 pounds—i you’re lighter than 135, use an empty bar. Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil 123
WEEK ONE, UESDA UESDAY Y — RES
DAE DA E ________ _________________ __________________ _____________ ____
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ _______________________________________ _______________________________________ _______________________ ____ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________
▶|◀ WEEK ONE, WEDNESDA WEDNESDAY Y — RECHARGE
DAE DA E _________ __________________ __________________ ____________ ___
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ _______________________________________ _______________________________________ _______________________ ____ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________ 124
WEEK ONE, HURSDA HURSDAY Y — RAINI RAINING NG DA DAY Y WO
DAE DA E _________ _________________ ______________ ______
General warm-up ☐ Five minute minutess of gentle gentle moving—g moving—get et the blood blood flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy easy swings, swings, goblet goblet squats squats and and a few strides Bench Press: Warm-ups then… 2—3—5. With the weight rom the last workout, do: Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bat Wings: Using the weight rom Day One… 10 five-second holds with:
One-Arm Press: Light warm-up, then, use the weight rom Day One. Start on the weaker arm. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Do three repetitions o each exercises. Repeat or a total o five rounds. Add a little weight afer the first three rounds. Te final weight is your starting weight next workout.
Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
Round 3:
Round 4:
Round 5:
High-Rep Back Squats: See page 71 or weight instructions. 2 sets o 30 reps — Record your weights used use d here:___________ | ___________ Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil 125
WEEK ONE, FRIDA FRIDAY Y — RES
DAE DA E _________ __________________ __________________ ____________ ___
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ _______________________________________ _______________________________________ _______________________ ____ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________
▶|◀ WEEK ONE, SAURD SAURDA AY — RECHARGE
DAE DA E _________ __________________ _________________ ____________ ____
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ _______________________________________ _______________________________________ _______________________ ____ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________ 126
WEEK ONE, SUNDA SUNDAY Y — RAINING DA DAY Y HREE
DAE DA E ________ _________________ _______________ ______
General warm-up ☐ Five minute minutess of gentle gentle moving—g moving—get et the blood blood flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy easy swings, swings, goblet goblet squats squats and and a few strides Bench Press: Warm-ups then… 2—3—5. With the weight rom the last workout, do: Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
I all reps completed, next workout move up to: Bat Wings: Using the weight rom Day One… 10 five-second holds with:
One-Arm Press: Light warm-up, then, use the weight rom Day One. Start on the weaker arm. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
I all reps completed, next workout move up to: Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Do five repetitions o each exercises. Repeat or a total o two rounds. Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
High-Rep Back Squats: See page 73 or weight instructions. 2 sets o 30 reps — Record your weights used use d here:___________ | ___________ Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil 127
Week wo Monday: Rest uesday: Recharge Wednesday: raining Day Four Tursday: Rest Friday: Recharge Saturday: raining Day Five Sunday: Rest
Beginning weight, Monday __________ Nutritional instructions: Drink a protein shake beore going to bed—see page 51. Program weaks: Tere are only two workouts this week, but a lot o additional protein. Tis is an important week to track moods and size gains.
128
WEEK WO, MONDA MONDAY Y — RES
DAE DA E ________ _________________ __________________ _____________ ____
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________
▶|◀ WEEK WO, UESDA UESDAY Y — RECHARGE
DAE DA E _________ __________________ _________________ ____________ ____
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________ 129
WEEK WO, WEDNESDA WEDNESDAY Y — RAINING DA DAY Y FOUR
DAE DA E _________ _________________ ______________ ______
General warm-up ☐ Five minute minutess of gentle gentle moving—get moving—get the blood flowing flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy swings, goblet squats and a few strides Bench Press: Warm-ups then… 2—3—5. Ten, with the old weight rom last Sunday, do as many as up to 10: Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. With the old weight rom last Sunday, do as many reps as 10
Bat Wings: Using the weight rom Day One… Five 10-second holds with:
One-Arm Press: Light warm-up, then, use the weight rom Day One. Start on the weaker arm. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Finish all reps o each exercise beore moving on. Repeat or a total o three rounds. Use the weight you handled Sunday. Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
Round 3:
High-Rep Back Squats: See page 75 or weight instructions. 3 sets o 30 reps — Record your weights used use d here:___________ | ___________ | ___________ Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil 130
WEEK WO, HURSDA HURSDAY Y — RES
DAE DA E ________ _________________ _________________ _____________ _____
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts __________________ _____________________________________ _______________________________________ _________________________ _____ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________ ______________________________________ __________________ _______________________________________ ____________________________________ _________________
▶|◀ WEEK WO, FRIDA FRIDAY Y — RECHARGE
DAE DA E _________ _________________ _________________ _____________ ____
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _______________________________________ ____________________ ______________________________________ ___________________________________ ________________ _______________________________________ ____________________ ______________________________________ ___________________________________ ________________ _______________________________________ ____________________ ______________________________________ ___________________________________ ________________ _______________________________________ ____________________ ______________________________________ ___________________________________ ________________ _______________________________________ ____________________ ______________________________________ ___________________________________ ________________ _______________________________________ ____________________ ______________________________________ ___________________________________ ________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts __________________ ______________________________________ _______________________________________ ________________________ _____ _______________________________________ ____________________ ______________________________________ ___________________________________ ________________ ______________________________________ ___________________ ______________________________________ ____________________________________ _________________ 131
WEEK WO, SAURD SAURDA AY — RAINING DA DAY Y FIVE
DAE DA E ________ _________________ _______________ ______
General warm-up ☐ Five minute minutess of gentle gentle moving—g moving—get et the blood blood flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy swings, goblet squats and a few strides Bench Press: Warm-ups then… 2—3—5. With the new goal weight used last workout, do: Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bat Wings: Using a heavier weight this time… Really try to squeeze the shoulder blades together. Five 5-second holds with:
One-Arm Press: Light warm-up, then, use the weight rom Day One. Start on the weaker arm. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Do five repetitions o each exercise. Repeat or a total o three rounds. Use the weight you handled last time. Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
Round 3:
High-Rep Back Squats: See page 77-78 or weight AND set/rep instructions. Record your weights and reps here:___________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil 132
WEEK WO, SUNDA SUNDAY Y — RES
DAE DA E ________ _________________ __________________ _____________ ____
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________
▶|◀ As we end week two, make note o what seems to be working or not working or you. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________
___________________________ _______________________________________ _______________________________________ ____________________________ ________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________ 133
Week Tree Monday: Recharge uesday: raining Day Six Wednesday: Rest Tursday: Recharge Friday: raining Day Seven Saturday: Rest Sunday: Recharge
Beginning weight, Monday __________ Nutritional instructions: Add an additional scoop o protein just prior to training—see page 52. Program weaks: Tere are only two workouts this week, but a lot o additional protein. Tis, too, is an important week to track moods and size gains.
134
WEEK HREE, MONDA MONDAY Y — RECHARGE
DAE DA E ________ _________________ _________________ _____________ _____
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________
Anything you tried and need to remember rom yesterday’s notes? _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________ 135
WEEK HREE, UESDA UESDAY Y — RAINING DA DAY Y SIX
DAE DA E ________ _________________ _______________ ______
General warm-up ☐ Five minute minutess of gentle gentle moving—get moving—get the blood flowing flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy swings, goblet squats and a few strides Bench Press: Warm-ups then… 2—3—5—10. With the new goal weight used last workout, do: Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. Up to 10. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bat Wings: Using a heavier weight this time… Really try to squeeze the shoulder blades together. Five 5-second holds with:
One-Arm Press: Light warm-up, then, try to use a heavier weight. Start on the weaker arm. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Do five repetitions o each exercise. Repeat or a total o o five rounds. Use the weight you handled handled last last time i possible, possible, but but going going lighter lighter on the first first and last last set is also okay okay.. Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
Round 3:
Round 4:
Round 5:
High-Rep Back Squats to Fify : See page 80-81 or weight AND set/rep instructions. instructions. Record your weights and reps here:___________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil 136
WEEK HREE, WEDNESDA WEDNESDAY Y — RES
DAE DA E _________ _________________ _________________ _____________ ____
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________
▶|◀ WEEK HREE, HURSDA HURSDAY Y — RECHARGE
DAE DA E _________ __________________ _________________ ____________ ____
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________ 137
WEEK HREE, FRIDA FRIDAY Y — RAINING DA DAY Y SEVEN
DAE DA E ________ _________________ _______________ ______
General warm-up ☐ Five minute minutess of gentle gentle moving—get moving—get the blood flowing flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy swings, goblet squats and a few strides Bench Press: Warm-ups then… It’s It’s Max Doubles. We’ e’re re looking or two clean, heavy reps. Weight used
oday’ oday’ss Max Ma x Double D ouble
Bat Wings: Using the same weight as last workout… Squeeze the shoulder blades together. Five 10-second holds with:
One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Do five repetitions o each exercise. Repeat or a total o three rounds. Movee the weight Mov weight up each set. set. Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
Round 3:
High-Rep Back Squats: See page 83-84 or weight AND set/rep instructions. Record your weights and reps here: __________ | ___________ | ___________ | ___________ __________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil 138
WEEK HREE, SAURD SAURDA AY — RES
DAE DA E _________ _________________ _________________ _____________ ____
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________
▶|◀ WEEK HREE, SUNDA SUNDAY Y — RECHARGE
DAE DA E _________ __________________ __________________ ____________ ___
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________ 139
Week Four Monday: raining Day Eight uesday: Rest Wednesday: Recharge Tursday: raining Day Nine Friday: Rest Saturday: Recharge Sunday: raining Day en
Beginning weight, Monday __________ Nutritional instructions: Add five grams o creatine daily—see page 53.
140
WEEK FOUR, MONDA MONDAY Y — RAINI RAINING NG DA DAY Y EIGH
DAE DA E ________ _________________ _______________ ______
General warm-up ☐ Five minute minutess of gentle gentle moving—g moving—get et the blood blood flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy easy swings, swings, goblet goblet squats squats and and a few strides Bench Press: Warm-ups then… 5 sets o 2 reps with 20 pounds less than Friday’s Max Double. Weight used or 5 sets o 2 reps
Bat Wings: Using the same weight… or you can experiment with a heavier weight. Five 10-second holds with:
One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Do two repetitions o each exercise. Repeat or a total o five rounds. Movee the weight Mov weight up each set. set. Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
Round 3:
Round 4:
Round 5:
High-Rep Back Squats to Fify : See page 86-87 or weight AND set/rep instructions. Record your weights and reps here: __________ | ___________ | ___________ | ___________ __________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil 141
WEEK FOUR, UESDA UESDAY Y — RES
DAE DA E _________ _________________ _________________ _____________ ____
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ _______________________________________ _______________________________________ _______________________ ____ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________
▶|◀ WEEK FOUR, WEDNESDA WEDNESDAY Y — RECHARGE
DAE DA E _________ _________________ _________________ _____________ ____
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ _______________________________________ _______________________________________ _______________________ ____ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________ 142
WEEK FOUR, HURSDA HURSDAY Y — RAINING DA DAY Y NINE
DAE DA E _________ _________________ ______________ ______
General warm-up ☐ Five minute minutess of gentle gentle moving—g moving—get et the blood blood flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy easy swings, swings, goblet goblet squats squats and and a few strides Bench Press: Warm-ups then… 5 sets o 3 reps with 20 pounds less than Friday’s Max Double. Weight used or 5 sets o 3 reps
Bat Wings: Using the same weight… or you can experiment with a heavier weight. Five 10-second holds with:
One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Do two repetitions o each exercise. Repeat or a total o three rounds. Start with the weight you ended with on Monday, and move the weight up each set. Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
Round 3:
High-Rep Back Squats: See page 89-90 or weight AND set/rep instructions. Record your weights and reps here: __________ | ___________ | ___________ | ___________ __________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
143
WEEK FOUR, FRIDA FRIDAY Y — RES
DAE DA E _________ _________________ _________________ _____________ ____
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ____________________ _______________________________________ ______________________________________ _______________________ ____ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________
▶|◀ WEEK FOUR, SAURD SAURDA AY — RECHARGE
DAE DA E _________ _________________ _________________ _____________ ____
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ____________________ _______________________________________ ______________________________________ _______________________ ____ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________ 144
WEEK FOUR, SUNDA SUNDAY Y — RAINING DA DAY Y EN
DAE DA E ________ _________________ _______________ ______
General warm-up ☐ Five minute minutess of gentle gentle moving—g moving—get et the blood blood flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy easy swings, swings, goblet goblet squats squats and and a few strides Bench Press: Warm-ups then… using the weight rom the last two workout, two sets o 2—3—5. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. Up to 10. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bat Wings: Using a heavier weight.… Five 10-second holds with:
One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Do two repetitions o each exercise. Repeat or a total o five rounds. Use the heaviest weight rom Tursday. Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
Round 3:
Round 4:
Round 5:
High-Rep Back Squats to Fify : See page 92-93 or weight AND set/rep instructions. Record your weights and reps here: __________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil 145
Week Five Monday: Rest uesday: Recharge Wednesday: raining Day Eleven Tursday: Rest Friday: Recharge Saturday: raining Day welve Sunday: Rest
Beginning weight, Monday __________ Nutritional instructions: Add a two-scoop protein shake upon rising daily—see page 53. Program weaks: I you are ollowing the tweaks twea ks exactly, today…beyond today…beyond meals and snacks…you will have five scoops sco ops o protein and some creatine. Let’ L et’ss make some progress!
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WEEK FIVE, MONDA MONDAY Y — RES
DAE DA E ________ ________________ _________________ ______________ _____
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________
▶|◀ WEEK FIVE, UESDA UESDAY Y — RECHARGE
DAE DA E ________ _________________ __________________ _____________ ____
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ _______________________________________ _______________________________________ _______________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ____________________ _______________________________________ ___________________________________ _______________ 147
WEEK FIVE, WEDNESDA WEDNESDAY Y — RAINING DA DAY Y ELEVEN
DAE DA E _________ __________________ ______________ _____
General warm-up ☐ Five minute minutess of gentle gentle moving—get moving—get the blood flowing flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy swings, goblet squats and a few strides It’s Max Doubles. We’ e’re re looking or two clean, heavy reps. Bench Press: Warm-ups then… It’s Weight used
oday’ oday’ss Max Ma x Double D ouble
Bat Wings: Using a heavier weight.… Five 10-second holds with:
One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Do five repetitions o each exercise. Repeat Repe at or a total o three rounds. Start with a lighter weight on the first sent and try to match last workout’s weight on the final sets. Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
Round 3:
instructions. High-Rep Back Squats to Fify : See page 95-96 or weight AND set/rep instructions.
Record your weights and reps here: __________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil 148
WEEK FIVE, HURSDA HURSDAY Y — RES
DAE DA E _________ __________________ _________________ ____________ ____
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________
▶|◀ WEEK FIVE, FRIDA FRIDAY Y — RECHARGE
DAE DA E ________ _________________ _________________ _____________ _____
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________ 149
WEEK FIVE, SAURD SAURDA AY — RAINING DA DAY Y WELVE
DAE DA E ________ _________________ _______________ ______
General warm-up ☐ Five minute minutess of gentle gentle moving—g moving—get et the blood blood flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy swings, goblet squats and a few strides Bench Press: Warm-ups then… 5 sets o 2 reps with 20 pounds less than Wednesday’s Max Double. Weight used or 5 sets o 2 reps
Bat Wings: Using a heavier weight.… Five 5-10-second holds with:
One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Do three repetitions o each exercise. Repeat or a total o three rounds. Use the heaviest weight you used Wednesday. Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
Round 3:
High-Rep Back Squats to Fify : See page 98 -99 or weight AND set/rep instructions. Record your weights and reps here: __________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil 150
WEEK FIVE, SUNDA SUNDAY Y — RES
DAE DA E ________ _________________ _________________ _____________ _____
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________
▶|◀ As we end week five with one week to go, take some time to reocus in order to end ully engaged. Make note o anything you think o that’s that’s been holding you back, or that you’ve been neglecting so you can fix them in the upcoming final week push. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________
___________________________ _______________________________________ _______________________________________ ____________________________ ________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________ 151
Week Six Monday: Recharge uesday: raining Day Tirteen Wednesday: Rest Tursday: Recharge Friday: raining Day Fourteen Saturday: Rest Sunday: Recharge
Beginning weight, Monday __________ Nutritional instructions: Add a one-scoop protein drink afer finishing your workouts—see page 54.
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WEEK SIX, MONDA MONDAY Y — RECHARGE
DAE DA E ________ _________________ __________________ _____________ ____
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________
Anything you need to remember rom yesterday’ yesterday’ss notes to help make this week a success? _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ _______________________________________ _______________________________________ _______________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ____________________ _______________________________________ ___________________________________ _______________ 153
WEEK SIX, UESDA UESDAY Y — RAINING DA DAY Y HIREEN
DAE DA E ________ _________________ _______________ ______
General warm-up ☐ Five minute minutess of gentle gentle moving—g moving—get et the blood blood flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy swings, goblet squats and a few strides Bench Press: Warm-ups then… 5 sets o 3 reps with the same weight as last Saturday. Weight used or 5 sets o 3 reps
Bat Wings: Using your normal weight.… Five 10-second holds with:
One-Arm Press: Light warm-up, then try to move to a heavier weight. Start on the weaker arm. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Do two repetitions o each exercise. Repeat or a total o five rounds. Use the heaviest weight you’ve used. Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
Round 3:
Round 4:
Round 5:
High-Rep Back Squats to Fify : See page 101-102 or weight AND set/rep instructions. Record your weights and reps here: __________ | ___________ | ___________ | ___________ __________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil 154
WEEK SIX, WEDNESDA WEDNESDAY Y — RES
DAE DA E _________ _________________ _________________ _____________ ____
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________
▶|◀ WEEK SIX, HURSDA HURSDAY Y — RECHARGE
DAE DA E ________ _________________ _________________ _____________ _____
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________ 155
WEEK SIX, FRIDA FRIDAY Y — RAINING DA DAY Y FOUREEN
DAE DA E _________ _________________ ______________ ______
General warm-up ☐ Five minute minutess of gentle gentle moving—get moving—get the blood flowing flowing ☐ Foam rolling rolling (middle back, back, IT band, band, hamstrings hamstrings and hip hip flexors) flexors) ☐ Static stretches stretches for for hip flexors, flexors, hamstrings, hamstrings, upper upper back and hot spots spots ☐ Some easy swings, goblet squats and a few strides Bench Press: Warm-ups then… see page 103 or your bench press choice. Max Bench:____________ Bench:_______________ ___ or Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. Up to 10. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bat Wings: Using your normal weight.… Five 10-second holds with:
One-Arm Press: Light warm-up, then try to stay with a heavier weight. Start on the weaker arm. Weight used
wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little. wo reps, rest a little. Tree reps, rest a little. Five reps, rest a little.
Bird Dog: Practice the movement on both sides, moving your knees closer together over time. Complex: Do two repetitions o each exercise. Repeat or a total o three rounds. Use a moderate weight. Row | Clean | Fron Frontt Squat | Military Press | Back Squat | Good Mornin Morningg Round 1:
Round 2:
Round 3:
High-Rep Back Squats to Fify : See page 104-105 or weight AND set/rep instructions. Record your weights and reps here: __________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan o stretching or corrective exercises. _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil 156
WEEK SIX, SAURD SAURDA AY — RES
DAE DA E ________ _________________ __________________ _____________ ____
Shop, organize, prepare ood Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ ______________________________________ _______________________________________ ________________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ___________________ _______________________________________ ___________________________________ ________________
▶|◀ WEEK SIX, SUNDA SUNDAY Y — RECHARGE
DAE DA E _________ _________________ _________________ _____________ ____
Your choice o 10-20 minutes o quality, low-intensity movement. Record your exercise choices and movement quality discoveries, and remember to note things to work on next Recharge day. _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _____________________________________ _________________ _______________________________________ _____________________________________ __________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil Other thoughts ___________________ _______________________________________ _______________________________________ _______________________ ____ _____________________________________ _________________ _______________________________________ _____________________________________ __________________ _______________________________________ ____________________ _______________________________________ ___________________________________ _______________ 157
Week Seven Assess the program
Beginning weight, Monday __________ Please review the assessment questions on page 54 beore Monday, definitely beore deciding where to take your training this week. Use the ollowing pages to make good notes notes on your thoughts o the past six six weeks. Tis may not seem important to you today, today, but next year when you decide to try tr y this program again, you’ll be very happy to have thorough thorough notes on what worked worked and what did not. not.
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If you honestly look over the six weeks, what parts worked? Did one tweak do better than all of the others for you? It might not be a bad idea to order them up from… Best to t o Worst Worst
_______________ Protein beore bed _______________ Protein beore the workout _______________ Creatine _______________ Protein Protein upon arising in the t he morning _______________ Protein afer the workout
Also, take some time to think through the workouts. Yes, they’re simple— Four lifs (really only two) One unchanging complex High-rep Highrep squats
If you made progress, how complex does your future training need to be? ____________________________________ _________________ _______________________________________ ______________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________
___________________________ _______________________________________ _______________________________________ ____________________________ ________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________ ____________________________________ _________________ _______________________________________ ______________________________________ __________________ 159
Notes: _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________
________________________ ____________________________________ _______________________________________ _______________________________ ___________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ _____________________________________ __________________ ______________________________________ _____________________________________ __________________ 160
