Linwood Ham - B3 STRONG - WEEK FIVE

ARE YOU READY FOR WEEK 5? WE ARE GOING TO CHANGE UP SOME OF THE MOVEMENTS THIS WEEK AS YOU CONTINUE ON YOUR STRENGTH JOURNEY. I HOPE THAT YOU ARE BEGINNING TO NOTICE SOME CHANGES IN PERFECTING YOUR TECHNIQUE AND IN YOUR STRENGTH.

EQUIPMENT NEEDED THIS WEEK:

  • BARBELL AND RACK WITH VARIOUS WEIGHTS
  • DUMBBELL WITH VARIOUS WEIGHTS
  • KETTLEBELL OF VARIOUS WEIGHTS
  • INCLINE BENCH
  • BAR FOR PULL UPS
  • GLUTE HAM DEVELOPER
  • CABLE COLUMN OR FUNCTIONAL TRAINER
  • DIP BAR
  • ROMAN CHAIR

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

DAY ONE

SUMO DEADLIFT

  • PERFORM 5 REPS AT 75% OF YOUR MAXIMUM

  • Rest for 2-3 MINUTES

  • REPEAT ABOVE SET FOUR (4) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET

  • EACH WORKING SET WILL INCREASE FOR A TOTAL OF 75%, 75%, 77.5%, 80%, AND 85% OF YOUR MAXIMUM

DUMBBELL INCLINE PRESS

  • PRESS THE WEIGHT 45 DEGREES AWAY FROM YOUR CHEST for eight (8) REPETITIONS

  • REST FOR 2- 3 minutes BETWEEN SETS

  • REPEAT set four (4) additional TIMES, RESTING IN BETWEEN EACH SET

barbell overhead press

  • PERFORM movement for eight (8) REPETITIONS

  • REST FOR 1-2 minutes

  • REPEAT SET three (3) additional TIMES, RESTING IN BETWEEN EACH SET

  • Perform each working set with the following reps 8, 6, 5, 4

kettlebell contralateral deadlift

  • ensure your hips are square, keep your spine neutral, and lift your floating leg

  • LEFT leg PERFORM 5-8 REPETITIONS

  • RIGHT leg PERFORM 5-8 REPETITIONS

  • REST FOR 2-3 minutes BETWEEN SETS

  • REPEAT ABOVE SET 3 additional TIMES, RESTING IN BETWEEN EACH SET

hollow rock

  • PERFORM twelve-twenty (12-20) REPETITIONS

  • REST FOR 1 minute

  • REPEAT ABOVE SET two (2) additional TIMES, RESTING IN BETWEEN EACH SET

FINISH DAY ONE WITH 20-24 minutes of steady CARDIO at 70-77.5% of your maximum heart rate


DAY TWO

back squat

  • use 80% of your maximum for weight

  • WITH EACH REP, PEFORM A 3 COUNT HOLD AT THE BOTTOM OF THE SQUAT

  • PERFORM THE SQUAT FOR 5 REPS

  • REST FOR 2-3 MINUTES

  • REPEAT ABOVE SET FOUR (4) ADDITIONAL TIMES, RESTING BETWEEN EACH SET

PULLUPS OR LAT PULLDOWN

  • USING AN OVERHAND GRIP, PERFORM MOTION 5 TIMES

  • REST FOR 1

  • REPEAT ABOVE SET FOUR (4) ADDITIONAL TIMES, RESTING BETWEEN EACH SET

  • Perform each working set with the following reps 5, 4, 3, 2, 1

  • you could do the lat pulldown instead

cable concentration curl

  • PERFORM 5-8 reps per arm

  • REST FOR 1-2 minutes

  • REPEAT ABOVE SET THREE (3) ADDITIONAL TIMES RESTING, BETWEEN EACH SET

low back extension or GHD Hyperextension

FINISH DAY TWO WITH MOBILITY WORK


DAY THREE

DAY THREE IS A REST AND RELAX DAY. MAKE SURE TO DRINK LOTS OF FLUIDS AND RECUPERATE.


DAY FOUR

DEADLIFT

  • BEGINNING WITH WEIGHTS AT 87.5-95% OF YOUR MAXIMUM, PERFORM 2 REPS

  • Rest for 2-3 MINUTES

  • REPEAT ABOVE SET NINE (9) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET

KETTLEBELL FLOOR PRESS

  • WITH YOUR LEFT ARM, PERFORM 5 REPS

  • WITH YOUR RIGHT ARM, PERFORM 5 REPS

  • REST FOR 1-2 MINUTES

  • REPEAT ABOVE SET FIVE (5) ADDITIONAL TIMES, RESTING BETWEEN EACH SET

CABLE KNEE TUCKS

  • peform movement for 8-10 reps

  • REST FOR 1-2 minutes

  • REPEAT ABOVE SET THREE (3) additional TIMES, RESTING BETWEEN EACH SET

dips or decline press

FINISH DAY FOUR WITH mobility work


DAY FIVE

front squat

  • PERFORM MOVEMENT for 6 reps

  • REST FOR 1-2 MINUTES

  • REPEAT ABOVE SET five (5) ADDITIONAL TIMES, RESTING BETWEEN EACH SET

  • Perform each working set with the following reps 6, 5, 4, 3, 2, 2

lat pulldown in plank position

  • LEFT ARM PERFORM 6-8 reps

  • RIGHT ARM PERFORM 6-8 REPs

  • REST FOR 1-2 minutes BETWEEN SETS

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SET

bent over row

  • PERFORM 6 REPs

  • REST FOR 2-3 minutes BETWEEN SETS

  • REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SET

  • Perform each working set with the following reps 6, 5, 4, 3, 2, 2

messie squat

  • PERFORM 6-8 reps per side

  • REST FOR 2-3 minutes

  • REPEAT ABOVE SET three (3) additional TIMES, RESTING IN BETWEEN EACH SET

 

 

 

 

 

 

 

FINISH DAY five WITH 28-32 minutes of CARDIO INTERVALS - DEPENDING ON YOUR FITNESS LEVEL - working at a 2:1 ratio

WALK - JOG - WALK

JOG - RUN - JOG

PACED ROW - SPRINT ROW - PACE ROW

PACE CYCLE - SPRINT CYCLE - PACE CYCLE


DAY SIX and SEVEN

NO WORKOUT TODAY OR TOMORROW. ACCESS TO WEEK six WILL BE IN YOUR INBOX SHORTLY.