Workout of the Day Wed March 2nd 2022

LAST WEEK before our deload week and then will start a NEW cycle the following Week.
6-8 Reps Deadlift
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

This will be over before you know it, so make sure you’re moving as fast as you can!

Easy numbers, but it does start to add up eventually! So the important part here, is going to be picking the right DBs for the bench and the right number on the pull-ups.

I think these numbers are great for more than most of you, however, some of you may wish to try for slightly heavier DBs or maybe even try for 10 pull-ups each time. If you do, just keep an eye on that time and try not to fall off.

Movement Demo:
https://www.youtube.com/watch?v=sseKZexnDkM

Ideally the weight that you’re using here gets you between 15-20 reps on the cleavage cutters. I would say most people would be using between 45-60lbs. for men and 25-35 for women.

DB Partial Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8

Ideally men would use 35s which would be 70lbs total. Women would use 20-25s. That’s between 40-50lbs. for women. If you do not finish in the 7min. window, it’s fine! I just put the time cap there to keep you from putting the DBs down. I really want you to try and hang onto them for as long as possible. If you can rest as minimal as possible, you will get A LOT out of this.