*start with general (as needed) stretches for hips/glute activation
1a) Single leg ply jumps (aerobic step, R=how many riser steps).
1b) Single leg squat (stand on 1 leg, other leg bent behind).
1a. (3sets) R5 10reps each leg R8 10reps each leg, x2sets
1b. (3sets) floor 12reps each Standing on dyna disk 12reps each x 2sets
2a) Back squat
2b) stretch ankle
2a. (6sets) Bar 12reps 135lbs 12reps 225lbs 12reps 315lbs 10reps, x2set 385lbs 2reps
2b. 20 seconds after each set
3) Barbell walking lunges (after 20 steps turn back around, take in some air, bring it back!)
3. (3sets) 135lbs 20steps+20steps, x3sets
4) Body-weight lunges (strict = lift leg to the 90degree height and slightly pause each rep)
4. (3set) 50steps strict (no stop), 22steps, x2sets
5) Bosu squat hold (squat down past parallel and hold position for time).
5. (3sets) 80seconds, 86seconds, 80 seconds
6) Split squat hold (put one foot back on plyo box or bench, drop down into lunge and hold for time).
6. (2sets) 30seconds each leg, x2sets
1) Floor cobras with 4 second pause. 10reps x3sets
2) Standing sides raises, pause at T. 10reps x 3 sets
3) Seated Dumbbell Shoulder press (bench had slight incline to facilitate a slight lean back).
3. (5sets) 50lbs 12reps, x 2 sets 90lbs 10 reps 100lbs 9reps 110lbs 6reps (ok, not perfect) 4) Standing Plate upright rows (used weight plates that have the handles, holding 1 in each hand).
4. (3sets) 25s 12reps 35s 12reps 45s 8reps
5) Side Lying external rotations. 17lbs 12reps, x3 sets
6a) Face down Y's. Thumbs up 12reps, Thumbs up 30second hold x 2 sets
6b) Face down T's. 10lbs 12reps, 10lbs 30second hold x 2 sets
6c) Face down W's. 8lbs 12reps, 8lbs 30 second hold x 2 sets
Arm Super-set (exercise "b" to follow exercise "a" with minimal down time between)
1a) Decline dumbbell tricep skull crushers
1b) Dumbbell alternating bicep curls
1a (6sets) 22lbs 25 reps, x 2 sets 42lbs 12 reps, x2 sets 45lbs 12rep, 47lbs 11 reps
1b 22lbs 50 count 65lbs 10 count 65lbs 9 count, 75lbs -6 count*
*form not "perfect", but "ok"
2a) Seated Weak bicep curls (see previous blog for description)
2b) Seated one-arm overhead triceps extension
2a (4sets) 35lbs 10reps, 10reps, 10reps, 40lbs 6reps
2b 35lbs 12reps, 15reps, 13reps, 40lbs 10reps
3a) Triceps Bench dips (hands on 1 bench, feet on another)
3b) Standing straight bar bicep curl, each rep has a 10 second negative
3a (3sets) 2plates(90lbs) 15reps 3plates(135lbs) 20reps, 2sets
3b 50lbs 10reps, for all 3 sets
Circa 10 years ago I came across this bicep movement out of necessity. The aftermath of several ego-fueled arm workouts left me with a strained bicep distal tendon. It was pretty painful and wouldn't resolve itself through time-off. I met with an Orthopedic Surgeon to find out the severity of my injury. He explained to me, that one of the problems with tendon injuries, is that tendons get less blood flow than muscles. So they are not able to repair themselves as efficiently as muscles do. He wanted to perform prolotherapy on me. If you are unfamiliar, basically they inject dextrose into the tendon - to help induce inflammation, provoke increased blood flow to the tendon and encourage repair. Honestly, the thought of getting a needle stuck into my tendon gave me the heebie jeebies! I needed a Plan B. We discussed that typically when I would perform preacher curls, I would internally rotate (curling towards the center of my body). Often the elbow would remain slightly bent, causing more and more internal rotation of the elbow joint. To counter act what I had been doing, I needed to do the opposite - externally rotate. Now with the injury the Orthopedic Surgeon had me do a ridiculous amount of reps with a light weight to mimic the prolotherapy. It was a lot more difficult than I expected. But it worked. Once I was "healed" I continued to do this curl because: it was tough, it gave me a killer pump, and it kept my biceps humble. Give it try!
This is a deadlift program that I have run for the last 4 weeks. I really enjoyed it. It is very different from the 5x5 or 5-3-1 programs I have done in the past. The program design comes from the PlanStrong class I went to a few months back. To get better at the skill of deadlifts; you must practice the skill of deadlifting. Practice more frequently with varing levels/waves of reps and load.