Progressive Strength 2019

Squat, Dead, Bench and various Pulls. Time to add to the PR’s and also sprinkle some cardio from hell. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

THIS WEEK CONSISTS OF FOUR TO FIVE WORKOUTS TO CHALLENGE YOUR FITNESS.

SHOOT ME AN EMAIL WITH CURRENT PR’S. WE WILL TEST OUT AFTER 4-5 WEEKS (DEPENDING UPON BABY/WORK TRAVEL).

EQUIPMENT NEEDED THIS WEEK:

  • BARBELL

  • RACK

  • SLED

  • BOX OR BENCH

  • T-BAR ROW

  • KETTLEBELLS

  • CHIN UP BARS/RINGS

ON YOUR NON TRAINING DAYS, I WOULD SUGGEST SOME MOBILITY WORK AND/OR FOAM ROLLING.

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.

WORKOUT A:

BARBELL BACK SQUAT

COMPLETE 5 SETS AT THE FOLLOWING REP RANGES

1ST SET - 5 @ 75% OF RM

2ND SET - 5 @ 77.5% OF RM

3RD SET - 5 @ 80% OF RM

4TH SET - 3 @ 87.5% OF RM

5TH SET - 2 @ 90% OF RM

DB SQUAT, CURL & PRESS

  • PERFORM 6 TO 8 REPS THAT YOU CAN CONTROL 

  • Rest for 75-90 seconds

  • REPEAT SET FOR FOUR ROUNDS

T-BAR ROW

  • PERFORM 6 TO 8 REPS

  • USE THE T-BAR STATION NEAR THE DUMBBELLS

  • KEEP SHOULDERS PACKED DURING SET. DO NOT LET THE CHEST CAVE INTO THE PAD

  • Rest for 45-60 seconds

  • REPEAT SET FOR FOUR ROUNDS

AB SLINGS SIDE TO SIDE TUCKS

  • PERFORM 10 TO 15 REPS (TUCK LEFT + TUCK RIGHT = 1 REP).

  • kEEP ELBOWS FOLDED TO THE MIDLINE OF THE BODY

  • Rest for 30-45 seconds

  • REPEAT SET FOR THREE ROUNDS

BULGARIAN SPLIT SQUAT

  • COMPLETE 8-12 REPS/LEG OF THIS SMALL MOVEMENT

  • CAN ADD LOAD WITH BELLS

  • Rest for 60-75 seconds

  • REPEAT SET FOR THREE ROUNDS

 

FINISH WORKOUT A WITH CARDIO IN 28-36 MINUTES OF STEADY STATE CARDIO

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 72-84% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.72 = LOW RANGE OF HEART RATE

EMHR X  0.84 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES


WORKOUT B:

 

BARBELL BENCH PRESS

1ST SET - 5 @ 75% OF RM

2ND SET - 5 @ 77.5% OF RM

3RD SET - 5 @ 80% OF RM

4TH SET - 3 @ 87.5% OF RM

5TH SET - 2 @ 90% OF RM

gOOD mORNING

  • COMPLETE 6 TO 8 REPS WITH PERFECT FORM

  • SHOULDERS PACKED, BROAD CHEST, SOLID SPINE ALIGNED, HIP HINGE

  • REST FOR 60-75 SECONDS

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

OVERHEAD PRESS

  • PERFORM THE MOVEMENT 6 TO 8 REPS

  • REST FOR 60-75 SECONDS

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

HANGING KNEE RAISE

  • PERFORM THE HANGING TUCK 12-15 TIMES

  • REST FOR 45-60 SECONDS

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

RING LAT PULL

  • PERFORM MOTION 6 TO 8 TIMES

  • YOU MAY NEED A BOX TO ANCHOR FEET

  • REST FOR 45-60 SECONDS

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

PARALLETTE DIP TO HIP

  • PERFORM A MINI-DIP AND THE EXTEND THE HIPS 12-15 TIMES

  • REST FOR 45-60 SECONDS

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

FINISH WORKOUT B WITH CARDIO IN 10-20 MINUTES OF HIGH INTENSITY CARDIO BURSTS

ROW - SKIERG COMBO

STEPMILL - SKIERG COMBO

LADDER - SKIERG COMBO

THE APPLICATION OF TWO MINUTES OF A MOVEMENT, FOLLOWER BY :45 REST, THEN TO THE NEXT PIECE FOR TWO MINUTES AND :45 REST, RINSE AND REPEAT.

GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 77-91% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.77 = LOW RANGE OF HEART RATE

EMHR X  0.91 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES


WORKOUT C:

 

BARBELL SUMO DEADLIFT

1ST SET - 5 @ 75% OF RM

2ND SET - 5 @ 77.5% OF RM

3RD SET - 5 @ 80% OF RM

4TH SET - 3 @ 87.5% OF RM

5TH SET - 2 @ 90% OF RM

CABLE SQUAT TO LOW ROW

  • 10 TO 12 REPS

  • REST FOR 45-60 SECONDS

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

LAT PULL IN PLANK

  • PERFORM MOTION 10 TO 12 REPS PER SIDE

  • REST FOR 45-60 SECONDS

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

LATERAL STEP UP

  • 18” OR 20” BOX

  • 8 TO 10 REPS PER LEG = 1 SET

  • REST 45-60 SECONDS

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

KB PULLOVER

  • PERFORM MOTION 10 TO 12 TIMES

  • MAKE SURE BODY OF BELL IS INVERTED, HANDLE IS UNDERNEATH

  • REST FOR 45-60 SECONDS

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

HOLLOW OUT HOLD

  • SINGLE REP SET FOR A TIMED HOLD IN PERFECT FORM

  • FIND THE CORRECT STARTING POINT FOR YOU.

  • REST FOR 60 SECONDS

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

 

FINISH WORKOUT C WITH CARDIO IN 20-24 MINUTES OF STEADY STATE CARDIO

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 64-84% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.64 = LOW RANGE OF HEART RATE

EMHR X  0.84 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES


WORKOUT D:

HERE IS THE CONDITIONER! gRAB A 62LB KETTLEBELL, 40LB RED MEDBALL, AND A CLOCK.

SWING THE BELL 10 TIMES, SLAM THE BALL 10 TIMES, DO 10 PUSH UPS = 1 ROUND

COMPLETE 10 ROUNDS IN LESS THAN 30 MINUTES.

KEEP TRACK OF YOUR TIME