| Bench Press (raw) |
70% |
6×4 |
|||
| Equipment: |
|
||||
| green reverse band |
|
||||
|
|
|||||
| Machine or DB Press |
|
||||
| Dips |
50 |
||||
| 90 second RI |
RR: |
8 to 12 |
|||
|
|
|||||
| Vertical Row Choice 1 |
|
||||
| Pullups |
50 |
||||
| 90 second RI |
RR: |
8 to 12 |
|||
|
|
|||||
| Horizontal Row Choice 1 |
|
||||
| T-bar Row |
30 |
||||
| 90 second RI |
RR: |
8 to 10 |
|||
|
|
|||||
| Horizontal Row Choice 2 |
|
||||
| DB Rows |
30 |
||||
| 90 second RI |
RR: |
8 to 12 |
|||
|
|
|||||
| Triceps Choice (extensions only) |
|
||||
| DB Extensions |
30 |
||||
| 90 second RI |
RR: |
10 to 15 |
|||
|
|
|||||
| Standing 0/90 External Rotation |
3×15-20 |
||||
| 30-45 second RI |
|
||||
|
|
|||||
| YTWL (shoulder series)* |
3×10 |
||||
| 30-45 second RI |
|
||||
| Back Squat |
65% |
5×5 |
|||
| Equipment: |
|
||||
| briefs and belt |
|
||||
|
|
|||||
| Hip Extension Choice 1 |
|
||||
| Conventional Deadlifts |
50 |
||||
| 90 second RI |
RR: |
8 to 10 |
|||
|
|
|||||
| Single Leg Choice 1 |
|
||||
| Lunges |
20 |
||||
| 120 second RI |
RR: |
8 to 10 |
|||
|
|
|||||
| Hip Extension Choice 2 |
|
||||
| Snatch grip RDL’s |
30 |
||||
| 90 second RI |
RR: |
10 to 15 |
|||
|
|
|||||
| Hip Extension Choice 3 |
|
||||
| GHR’s (weighted) |
30 |
||||
| 90 second RI |
RR: |
8 to 10 |
|||
|
|
|||||
|
|
|||||
| Isometric Back Extension |
3×60-90s |
||||
| 60-90 second RI |
|
||||
| High Pulls |
135 |
5×5 |
|||
| Equipment: |
|
||||
| none |
|
||||
|
|
|||||
|
|
|||||
| Vertical Press Choice |
|
||||
| Military Press |
60 |
||||
| 90 second RI |
RR: |
8 to 12 |
|||
|
|
|||||
| Vertical Row Choice |
|
||||
| Pullups (weighted) |
30 |
||||
| 90 second RI |
RR: |
8 to 12 |
|||
|
|
|||||
| Incline Machine or DB Press |
|
||||
| DB Press |
30 |
||||
| 90 second RI |
RR: |
8 to 12 |
|||
|
|
|||||
| Horizontal Row Choice |
|
||||
| Blast strap body rows (weighted) |
30 |
||||
| 90 second RI |
RR: |
8 to 12 |
|||
|
|
|||||
| Traps choice |
|
||||
| shrugs |
40 |
||||
| 90 second RI |
RR: |
8 to 10 |
|||
|
|
|||||
| Biceps Choice |
|
||||
| Elbow rehab |
20 |
||||
| 90 second RI |
RR: |
8 to 10 |
|||
|
|
|||||
| YTWL (shoulder series)* |
3×10 |
||||
| 30-45 second RI |
|
||||
|
|
|||||
| Standing 0/90 External Rotation |
3×15-20 |
||||
| 30-45 second RI |
|
||||
Your rate of perceived exertion (RPE from here out) applies throughout our training cycle. You need to learn to use this scale in accumulation and most importantly during transmutation. This is a form of self-regulation. Numbers are important, we use percentages a lot but what happens when we hit a spot where we don’t have a percentage to use?
Mike Tuchscherer from Reactive Training Systems has gone over this quite extensively. I’ll link to this article:
http://www.reactivetrainingsystems.com/articles/training-articles/49-chapter-2
Read it. Then go back and re-read it.
I’ll also use this chart in some of my programming:
| RPE | 12 | 10 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 |
| 10 | 62.0% | 66.0% | 71.0% | 74.0% | 77.0% | 80.0% | 85.0% | 90.0% | 95.0% | 100.0% |
| 9.5 | 61.0% | 65.0% | 69.5% | 72.5% | 75.5% | 78.5% | 82.5% | 87.5% | 92.5% | 97.5% |
| 9 | 60.0% | 64.0% | 68.0% | 71.0% | 74.0% | 77.0% | 80.0% | 85.0% | 90.0% | 95.0% |
| 8.5 | 59.0% | 63.0% | 67.0% | 69.5% | 72.5% | 75.5% | 78.5% | 82.5% | 87.5% | 92.5% |
| 8 | 58.0% | 62.0% | 66.0% | 68.0% | 71.0% | 74.0% | 77.0% | 80.0% | 85.0% | 90.0% |
| 7.5 | 57.0% | 61.0% | 65.0% | 67.0% | 69.5% | 72.5% | 75.5% | 78.5% | 82.5% | 87.5% |
| 7 | 56.0% | 60.0% | 64.0% | 66.0% | 68.0% | 71.0% | 74.0% | 77.0% | 80.0% | 85.0% |
A man has to know his limitations. Understand that you won’t always feel as great as the next guy. One week you might not be quite as into it as you were last week, so some numbers might change or might not go up. Now this isn’t as excuse to be a slack-ass, but if you feeling beat up, you need to be aware of how to change your programming so that you can continue without getting injured.
Remember Rule 1.
For the guys in gear, this week take 95% of your geared deadlift max and base the 65% off of that. Raw guys, do straight 65% of your max.
For the SSB box squats, if you use a sumo stance, do a narrow to moderate stance. If you use a conventional stance, use a moderate to wide stance.
| Deadlift |
65% |
5×5 |
|||
| Equipment: |
|
||||
| briefs |
|
||||
|
|
|||||
| Hip Extension Choice |
|
||||
| SSB low box squats, briefs and chains |
60 |
||||
| 90 second RI |
RR: |
8 to 12 |
|||
|
|
|||||
| Single Leg Choice 1 |
|
||||
| Step ups |
30 |
||||
| 120 second RI |
RR: |
8 to 10 |
|||
|
|
|||||
| Single Leg Choice 2 |
|
||||
| Split Squats (Bulgarian squats) |
30 |
||||
| 90 second RI |
RR: |
10 to 15 |
|||
|
|
|||||
| Calf Choice |
50 |
||||
| 90 second RI |
RR: |
10 to 15 |
|||
|
|
|||||
| Isometric Back Extension |
3×60-90s |
||||
| 60-90 second RI |
|
||||
|
|
|||||
| Torso |
200 reps |
||||
Reverse band this week. The numbers won’t be exactly as they would be in a shirt so play with the numbers. All 5 reps in every set should still be easy. This isn’t max effort work.
| Bench Press (raw) | 65% | 5×5 | |||
| Equipment: | |||||
| green reverse band | |||||
| Machine or DB Press | |||||
| Dips | 60 | ||||
| 90 second RI | RR: | 8 to 12 | |||
| Vertical Row Choice 1 | |||||
| Pullups | 50 | ||||
| 90 second RI | RR: | 8 to 12 | |||
| Horizontal Row Choice 1 | |||||
| T-bar Row | 30 | ||||
| 90 second RI | RR: | 8 to 10 | |||
| Horizontal Row Choice 2 | |||||
| DB Rows | 30 | ||||
| 90 second RI | RR: | 8 to 12 | |||
| Triceps Choice (extensions only) | |||||
| DB Extensions | 30 | ||||
| 90 second RI | RR: | 10 to 15 | |||
| Standing 0/90 External Rotation | 3×15-20 | ||||
| 30-45 second RI | |||||
| YTWL (shoulder series)* | 3×10 | ||||
| 30-45 second RI | |||||
| Back Squat |
60% |
5×6 |
|||
| Equipment: |
|
||||
| briefs and belt |
|
||||
|
|
|||||
| Hip Extension Choice 1 |
|
||||
| SSB Good Mornings |
30 |
||||
| 90 second RI |
RR: |
8 to 10 |
|||
|
|
|||||
| Single Leg Choice 1 |
|
||||
| Lunges |
20 |
||||
| 120 second RI |
RR: |
8 to 10 |
|||
|
|
|||||
| Hip Extension Choice 2 |
|
||||
| Snatch grip RDL’s |
30 |
||||
| 90 second RI |
RR: |
10 to 15 |
|||
|
|
|||||
| Hip Extension Choice 3 |
|
||||
| GHR’s (weighted) |
30 |
||||
| 90 second RI |
RR: |
8 to 10 |
|||
|
|
|||||
|
|
|||||
| Isometric Back Extension |
3×60-90s |
||||
| 60-90 second RI |
|
||||
|
|
|||||
|
|
|||||
| Torso |
200 reps |
||||
| High Pulls |
135 |
5×5 |
|||
| Equipment: |
|
||||
| none |
|
||||
|
|
|||||
|
|
|||||
| Vertical Press Choice |
|
||||
| Military Press |
60 |
||||
| 90 second RI |
RR: |
8 to 12 |
|||
|
|
|||||
| Vertical Row Choice |
|
||||
| Pullups (weighted) |
30 |
||||
| 90 second RI |
RR: |
8 to 12 |
|||
|
|
|||||
| Incline Machine or DB Press |
|
||||
| DB Press |
30 |
||||
| 90 second RI |
RR: |
8 to 12 |
|||
|
|
|||||
| Horizontal Row Choice |
|
||||
| Blast strap body rows (weighted) |
30 |
||||
| 90 second RI |
RR: |
8 to 12 |
|||
|
|
|||||
| Traps choice |
|
||||
| shrugs |
40 |
||||
| 90 second RI |
RR: |
8 to 10 |
|||
|
|
|||||
| Biceps Choice |
|
||||
| Elbow rehab |
20 |
||||
| 90 second RI |
RR: |
8 to 10 |
|||
|
|
|||||
| YTWL (shoulder series)* |
3×10 |
||||
| 30-45 second RI |
|
||||
|
|
|||||
| Standing 0/90 External Rotation |
3×15-20 |
||||
| 30-45 second RI |
|
||||
No Jon, I’m not coining that term.
Today I’m compiling a list of articles, quotes and resources for developing motivation, discipline and will power. While it might be something we have, there is never enough. We can all have, and constantly need, more of anything that gives us greater determination and purpose.
Read anything by this crazy nutcase Matt Kroczaleski. This guy has more discipline and determination than just about anybody I’ve ever come across. He’s well spoken and gets his thoughts out there well. This was his latest training log post:
http://asp.elitefts.net/qa/training-logs.asp?qid=162258&tid=
A couple of these articles are from EliteFTS, but they’re great articles that should be read. This one about perseverance and persistence is a great read about just fighting back. We have to understand that we might not have control over everything but we have control over how we react to it.
http://articles.elitefts.com/articles/training-articles/perseverance-and-persistence/
Again, another article from Elite but on mental strength. This is an interview with a Marine sniper and what he went through to become a sniper instructor and the things he looks for in students. While we might not all be as strong minded to just keep grinding through, sometimes that’s what it takes. Suck it up.
http://articles.elitefts.com/articles/interviews/on-mental-strength/
Here’s just a few, short general articles on will power and self discipline:
http://confident1.com/how-to-develop-will-power
http://www.successconsciousness.com/index_000006.htm
http://www.warriormindcoach.com/blog/2010/05/30/developing-will-power-and-self-discipline/
These things apply to everything not just our training. Diet, nutrition, studying, work, etc. All need some form of will power. Think about what needs support and work on it. Ask for help if it’s that important and you’re not making progress.
Here’s just a couple quotes that I dug up that I really like:
“Discipline is the bridge between goals and accomplishment.” – Jim Rohn
“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Ziglar
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
-Aristotle
“Unless you change how you are,you will always have what you’ve got. “
Jim Rohn
“Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi
“Great souls have wills; feeble ones only have wishes.” Chinese Proverb
” Pain is inevitable. Suffering is optional.” – Anonymous
This is where it gets difficult for you geared guys. Since we don’t have a max for your “brief” deadlifts, take 90% of your full gear deadlift and base the rest of your percentages off of that.
For you raw guys, base it off your normal max.
| Deadlift |
60% |
5×6 |
|||
| Equipment: |
|
||||
| briefs |
|
||||
|
|
|||||
| Hip Extension Choice |
|
||||
| SSB low box squats |
60 |
||||
| 90 second RI |
RR: |
8 to 12 |
|||
|
|
|||||
| Single Leg Choice 1 |
|
||||
| Step ups |
30 |
||||
| 120 second RI |
RR: |
8 to 10 |
|||
|
|
|||||
| Single Leg Choice 2 |
|
||||
| Split Squats (Bulgarian squats) |
30 |
||||
| 90 second RI |
RR: |
10 to 15 |
|||
|
|
|||||
| Calf Choice |
50 |
||||
| 90 second RI |
RR: |
10 to 15 |
|||
|
|
|||||
| Isometric Back Extension |
3×60-90s |
||||
| 60-90 second RI |
|
||||
|
|
|||||
| Torso |
200 reps |
||||