WORKOUT POST: Hi guys, Pablo here. Week 1 of wave loading (high volume): M: SQUATS & calves A) barbell back squats OR pistol squats: 12 sets,2.5-3mins rest between sets PRE-EXHAUST: single leg glute bridge to failure (20 e/s) Swissball planks activation Set 1) 8 reps X 60kg / 5kg Set 2) 6 reps X 65kg / 7kg Set 3) 4 reps X 70kg / 9kg Set 4) 8 reps X 65kg / 7kg Set 5) 6 reps X 70kg / 9kg Set 6) 4 reps X 75kg / 11kg Set 7) 8 reps X 70kg / 9kg Set 8) 6 reps X 75kg / 11kg Set 9) 4 reps X 80kg / 13kg Set 10) 8 reps X 75kg / 11kg Set 11) 6 reps X 80kg / 13kg Set 12) 4 reps X 85kg / 15kg B) CALVES: donkey calf raise: BW 10reps,10secs rest,20reps,20seconds rest,30reps,30seconds rest,40reps 3 minute plank finisher: 1min L/1min R/1min front T: ROWS & TRICEPS PRE-EXHAUST: straight arm pulldowns (24kg) A) overhand barbell inverted rows (PK) 12 sets, 3mins rest between sets Set 1) 8 reps X 2kg Set 2) 6 reps X 4kg Set 3) 4 reps X 6kg Set 4) 8 reps X 4kg Set 5) 6 reps X 6kg Set 6) 4 reps X 8kg Set 7) 8 reps X 6kg Set 8) 6 reps X 8kg Set 9) 4 reps X 10kg Set 10) 8 reps X 8kg Set 11) 6 reps X 10kg Set 12) 5 reps X 12kg B) TRICEPS (OCCLUSION TRAINING): TRX tricep extensions: 4 sets X 8reps X 40secs rest: upper abs height 15 mins LISS (40/20 green Bulgarian bag) W: BENCH PRESS & BICEPS PRE-EXHAUST: flat dumbell flys (2.5 e/s) A) flat bench press: 12 sets, 3mins rest between sets Set 1) 8 reps X 57.5 Set 2) 6 reps X 60 Set 3) 4 reps X 62.5 Set 4) 8 reps X 60 Set 5) 6 reps X 62.5 Set 6) 4 reps X 65 Set 7) 8 reps X 62.5 Set 8) 6 reps X 65 Set 9) 4 reps X 67.5 Set 10) 6 reps X 65 Set 11) 5 reps X 67.5 Set 12) 4 reps X 70 B) BICEPS (OCCLUSION TRAINING): incline fat grips dumbell curls: 4 sets X 8reps X 4secs negative X 40secs rest: dumbells & collars T: TRAPBAR RDLS & calves: PRE-EXHAUST: single leg swissball hamstring curls A) Trapbar RDLs deadlifts (black band): 12 sets, 3mins rest between sets Set 1) 8 reps X 15 e/s + band Set 2) 6 reps X 17.5 + band Set 3) 4 reps X 20 + band Set 4) 8 reps X 17.5 + band Set 5) 6 reps X 20 + band Set 6) 4 reps X 22.5 + band Set 7) 8 reps X 20 + band Set 8) 6 reps X 22.5 + band Set 9) 4 reps X 25 + band Set 10) 8 reps X 22.5 + band Set 11) 6 reps X 25 + band Set 12) 4 reps X 27.5 + band B) CALVES (OCCLUSION TRAINING): standing calf raises: 9kg vest: 10reps,10secs rest, 20reps, 20secs rest, 30reps, 30secs rest, 40 reps. F: CHIN-UPS & TRICEPS A) chin-ups: PRE-EXHAUST: straight arm pulldowns (24kg) 12 sets, 3mins rest between sets Set 1) 8 reps X black band Set 2) 6 reps X BW Set 3) 4 reps X 2.5kg Set 4) 8 reps X BW Set 5) 6 reps X 2.5 Set 6) 4 reps X 5kg Set 7) 8 reps X 2.5 Set 8) 6 reps X 5kg Set 9) 4 reps X 7.5kg Set 10) 8 reps X 5kg Set 11) 6 reps X 7.5 Set 12) 6 reps X 10kg B) TRICEPS (OCCLUSION TRAINING): incline ez bar extensions: 5kg e/s: 4 sets X 8 reps X 40secs rest S: OVERHEAD PRESS & BICEPS A) standing military press PRE-EXHAUST: standing dumbell lateral raise 12 sets, 3mins rest between sets Set 1) 8 reps X 37.5 Set 2) 6 reps X 40 Set 3) 4 reps X 42.5 Set 4) 8 reps X 40 Set 5) 6 reps X 42.5 Set 6) 4 reps X 45 Set 7) 8 reps X 42.5 Set 8) 6 reps X 45 Set 9) 4 reps X 47.5 Set 10) 8reps X 45 Set 11) 6reps X 47.5 Set 12) 5reps X 50 B) STANDING BARBELL CURLS (OCCLUSION TRAINING): 17.5kg bar: 4sets X 8reps X 40secs rest S: FULLBODY A) seated calf raises: 70kg: OCCLUSION TRAINING): 10reps,10secs rest, 20reps, 20secs rest, 30reps, 30secs rest, 40 reps. B) pull-ups: BW: 3sets X max (12,10,9) C) perfect press-ups: BW: 3sets X max (20,21,23) D) overhand grip inverted rows: BW: 3sets X max (18,19,14) E) seated rear delt lateral raise: 1.25s: 10reps,10secs rest, 20reps, 20secs rest, 30reps, 30secs rest, 40 reps.
Posted on: Sun, 18 May 2014 09:14:14 +0000
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