Heavy Dumbbell Rows - 5x12

T Bar Rows or chest supported row - 5x12
- we chose to do chest supported today because we squatted yesterday and our lower backs were feeling it.

Superset of high pulls and pull downs - 4x12
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Heavy squats - 5x5

GHR's or Nordic Raises 5x5
- picture below of band assisted Nordic raises if you don't have a Glute Ham Developer to perform your GHR's

​Farmers carries and sled drags for 5 sets of about 40 yards each

This week we begin to embark on a solid 6 week heavy training block. We are getting old so we gotta be smart. A few things can happen here: 1. We follow the plan, stay healthy, make gains. 2. We get hurt, or die, get off the plan, make no gains. YES, we coined this phase the "SHIT BLOCK" : Simple, Heavy, Intense Training, it should be fun. 

Beach Prass - 8x3 

Beach Prass with slanger - 3x3 - feel some heavy ass weight

Swiss bar incline press - 5x6-8 

Ring Dips - 5x5
- when done correctly these are way harder than they look

Back session

Trap Bar deadlift - 6x6
- medium intensity weight moved at a fast pace with little rest, this blew us up

Pull Ups - 8x5
- basically we are doing about 50% intensity for several sets

Chest supported rows - 5x10

Upright row with cable ss w/
Lat Pull Downs - 4x12 each

​

Chest session

We decided we needed to start our heavy block today instead of waiting for next week. 

Bench 315 - 8x3

Incline bench with buffalo bar for increase range of motion and better chest development 6x8

Bridge press 5x10
- get into flute bridge position n floor and do floor presses in that position, shown in video

​dumbbell flys and tricep work

Recovery day

light squats 5x10

Jammer press 5x10 shown below

Calf work - high reps

Arms, pumping the bis and tris

​kept it simple, did a lot of stretching 

1. T Bar Row or Bent Row Droplets - 5x10/10

2. Pull Ups - 8x6

3. Bodyweight Rows - 5x10/10
- rope into handles

4. 45 Degree cable Pulls - 4x15
- notice in video how I set up a chest supported device with my partner

​5. Abs - 3x15

1. Bench Press - 8x8
- same weight as last few sessions but without the reverse band. This was a hard push session

2. Dips - 8x8
- not too bad here but good stretch exercise

3. Machine Chest Press variation - 8x12

4. Flies with band for hard contraction - 5 x 8-10 with hard squeeze every rep

1. Reverse Band Press - 8x8
- same as last session, no bands next week

2. Decline Bench Dropsets 5x12+12
- description in video

​3. Ring Push Ups and Db Flies - 4x12 each