Fraternal order of the Animal --President The Crew™
Saraigh
"Now I am become Death, the destroyer of worlds."
"dont ever let anything get in your way... destroy every obstacle, move every mountain, and crush those fucking weights." - Me.
every time i hear you say " i can't", im gonna punch you in the balls.-1stSgt Fidler.
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep
Week 2
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 3
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps using the small strap
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Strength and Honor.
Fraternal order of the Animal --President The Crew™
Saraigh
"Now I am become Death, the destroyer of worlds."
"dont ever let anything get in your way... destroy every obstacle, move every mountain, and crush those fucking weights." - Me.
every time i hear you say " i can't", im gonna punch you in the balls.-1stSgt Fidler.
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 5
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated Dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 6
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Strength and Honor.
Fraternal order of the Animal --President The Crew™
Saraigh
"Now I am become Death, the destroyer of worlds."
"dont ever let anything get in your way... destroy every obstacle, move every mountain, and crush those fucking weights." - Me.
every time i hear you say " i can't", im gonna punch you in the balls.-1stSgt Fidler.
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 8
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 9
Day 1 (max day) near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max
* These maxes will be used as the 1RM for the next eight week cycle
Strength and Honor.
Fraternal order of the Animal --President The Crew™
Saraigh
"Now I am become Death, the destroyer of worlds."
"dont ever let anything get in your way... destroy every obstacle, move every mountain, and crush those fucking weights." - Me.
every time i hear you say " i can't", im gonna punch you in the balls.-1stSgt Fidler.
looks like a killer next 9 weeks...can't wait to see what unfolds!
Agreed! Looks like a badass routine.
Fraternal order of the Animal
The Crew™
Saraigh
"I don't need no arms around me.
And I dont need no drugs to calm me.
I have seen the writing on the wall.
Don't think I need anything at all.
No, don't think I'll need anything at all.
All in all it was all just bricks in the wall."-Pink Floyd
looking good! Those sessions are gonna be a nice switchup
AKA TreeTrunkLegs
"I am the man responsible for who I am. When I look in the mirror each day, I stare my creator in the eyes. I am responsible for what I have and will become, I am accountable for what I will or will not accomplish. I believe in myself, I bow to no man and my only critic of any consequence has walked every mile of this journey in my size thirteens. " - G. Diesel
my only advise is to swap the me and de days. doing back to back me days is gonna hinder you in the long run. your CNS needs to heal as well
hit up DE before ME days... gotcha.
Strength and Honor.
Fraternal order of the Animal --President The Crew™
Saraigh
"Now I am become Death, the destroyer of worlds."
"dont ever let anything get in your way... destroy every obstacle, move every mountain, and crush those fucking weights." - Me.
every time i hear you say " i can't", im gonna punch you in the balls.-1stSgt Fidler.
no thats notw hat i meant. you can do either first. just dont do a me squat on monday and come back and do a me bench your next training day. you want to alt them.
Eric "BIG EZY" Downey
RAW BENCH: 523@225
SQUAT 611 RAW W/Wraps
DEADLIFT 570@220
"You Were Born Small & Weak But Nobody Said You Have To Stay That Way."
"Gain weight - this is almost impossible to recommend right now. The whole world is on a skinny jeans kick and visible abs are "in". What is also in-style is not being a narcissitic pussy. Performance trumps looks EVERYTIME. Just ask the next woman you sleep with" Jim Wendler
today was dome rack pulls, and then shrugs and static holds
fuck it.. ill just post the shrugs n statics,
135
225
315
405
495
585
675
statics
765
855
945... wanted higher, bar wouldnt hold any more and i tore a callous open on my right hand bad enough that it was bleeding.
amazing time so far.
Strength and Honor.
Fraternal order of the Animal --President The Crew™
Saraigh
"Now I am become Death, the destroyer of worlds."
"dont ever let anything get in your way... destroy every obstacle, move every mountain, and crush those fucking weights." - Me.
every time i hear you say " i can't", im gonna punch you in the balls.-1stSgt Fidler.
oh yeah, and after i hit that 945, 3 plates fell off the right side of the bar, while the bar was clipped.
Strength and Honor.
Fraternal order of the Animal --President The Crew™
Saraigh
"Now I am become Death, the destroyer of worlds."
"dont ever let anything get in your way... destroy every obstacle, move every mountain, and crush those fucking weights." - Me.
every time i hear you say " i can't", im gonna punch you in the balls.-1stSgt Fidler.
Fraternal order of the Animal --President The Crew™
Saraigh
"Now I am become Death, the destroyer of worlds."
"dont ever let anything get in your way... destroy every obstacle, move every mountain, and crush those fucking weights." - Me.
every time i hear you say " i can't", im gonna punch you in the balls.-1stSgt Fidler.
Fraternal order of the Animal --President The Crew™
Saraigh
"Now I am become Death, the destroyer of worlds."
"dont ever let anything get in your way... destroy every obstacle, move every mountain, and crush those fucking weights." - Me.
every time i hear you say " i can't", im gonna punch you in the balls.-1stSgt Fidler.