Im currently 2 weeks into a 4 week plan. This plan was to attack some volume as well as add some bodyweight. My body is/was in need of turning a blind eye towards some of the things I’ve been experimenting with over the last year or so. That said I am 10 days in and up 11.2lbs so far. I don’t expect the gain in weight to keep coming on as it did the first week. Things are stabilizing out a bit – but recovery and energy are much better. So far all is going good.
Wednesday 9/28
Session 1
TGU
53 3×1/1
70 x1/1
88 x1/1
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KB Single Arm Press (Ladder Fashion – All Unbroken)
53 x5-3-2 = 10 per arm
62 x4-3-2-1 = 10 per arm
70 x3-2-1 = 6 per arm
70 x2-1 = 3 per arm
79 x2-1 = 3 per arm
88 2×1/1 = 2 per arm
(34 per arm total presses)
Tactical C2B Pull Ups
10×3 = 30 total
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KB Single Arm Swing
70 5×10/10 – Done in about 6min
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BJJ Lesson with Professor Rader x45-60min
My professor – My friend – My GreenStrength Savage Athlete
Justin Rader
Session 2
Belt Squat + Belt Squat Goodmorning
150 x10 squat x10 goodmorning
150 + 20 Chain around Neck 3×8/8
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Sumo Deadlift (Wk 2 – Medium Day)
355 10×1 (60sec rest)
Then deficit conventional pulls (25lb bumper plate)
355 3×5
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Split Stance Behind The Neck Axle Bar Press + Military Press
60 x8/8
90 x6/6
110 3×6/6
Seated Fat Handle V-Bar Band Row
Green band x15
Green + Orange Band 4×15
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Dips
36 3×15, 12, 10
KB Shrug
DBL 88 3×15
Split Stance Standing DB Arnold Press
25 3×15
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KB Handle Curl
36 2×10
Rope Tricep Extension
2×10
—
KB Swing
106 2×10, 2×15
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Upper Body Sled Drag (Various Exercises)
45 x15min
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Belted Sled Drag (Forward, Backward, Lateral)
100 x30min
Send me questions in the form below. Happy to help however I can!