What I love most about peaking cycles is that every week the reps lower and the weight goes up!! There is only one thing I like more than lifting heavy weight and that is lifting heavier weight!! Welcome to week two!
Continue to mobilize your ankles, knees, hips, and shoulders!!
Treat every rep like a competition rep! Great tempo, perfect technique, and full depth.
2*8@75% Back Squat
Reverse Hypers
3*10@bw
Leg Curl/Extesion
3*10
GHD sit-ups
3*10
Today is deadlift day! I'm going to begin by sharing some insight my mother gave me about life and apply it to the deadlift. When it was time for me to leave home she said two things I will never forget "Life (The deadlift) is like trying to scrape off a hundred dollar bill glued to the bottom of a boat in the middle of hurricane. You're going to have get super low, be balanced, and fight like you've never fought before to be successful! After which you will probably puke and pass out anyway." and "Can I borrow a hundred dollars?"
Make sure you mobilize your hips, back, and shoulders before you begin.
Remember to always ramp into your sets.
Day-3 Deadlift
2*10@70% Deadlift
2*10@70% Deadlift (straight leg)
3*15@bw hyperextensions
3*15@bw reverse hypers
3*1:00 planks
Bench day is a lot like a beautiful woman with a great personality that also fights in the UFC. We all love bench day but it will eventually unintentionally frustrate and hurt everyone. So please for your own safety mobilize your shoulders, do lots of posterior shoulder/back work, and learn how to set up in the bench like a pro! Remember to build into every set. The sets listed are only work sets. Always work with perfect technique and cadence.
Day 2-Bench
2*10@70% Flat Bench
2*10@70% Close Grip Bench
2*10@70% Incline DB Press
3*15 Rope Press Downs
3*15 DB Rows from the floor
3*20 Dead Bugs
