Top ‘o the day to you, oh magtabulous Tribester! I’m getting some good feedback from our team members that last week went very well. We have moved to simplicity with basic compound movements while simultaneously adding complexity in our methodology. That theme continues this week. We are ratcheting down our primary exercises from sets of 8 (push and pull) and 6 (legs) to the classic 5 x 5 throughout. This will allow you to take the form you perfected last week with slightly lower loads and now build your intensity.
This week’s MasterClass will be a Sunday morning brunch session in which we coach the deadlift. This will be a light bonus workout that includes evaluation of your technique and instruction. You’ll want to have good lighting in your workout space, your device set up effectively, and your workout clothing on. I’ll provide a couple of introductory comments, take you through a focused warmup, and then we’ll practice hinge pattern mechanics. If you’ve ever wondered how to protect your back, strengthen it, and restore this movement pattern, this will be a fun little workshop.
It’s 9MST so our westies are at 8, mids at 10, easters at 11. Hope you can make it.
ID: 84931907393
Password: 908856
Wow! That was a great session. We went through a number of cues and tips for the deadlift, and everyone performed great. Here is the link to the recording of our meeting for those who would like to go deep on deadlifting.
https://us02web.zoom.us/rec/share/dwo05wF44qKbZ3Ol9G4M-XCd0YW0dJdqr2hakpp5Vn06mTPXfAz-BKzUSve43mWW.SeEOZdBFk60tJHJ2 Passcode: PN#ty!17
In fact, that sesh was so zesty and the feedback so positive, next Saturday the 13th we’ll be doing Workout C (legs) as a group including some advanced coaching on the squat. The time will be 9am MST and the link will be provided prior to the meeting.
WEEK OF: 02-08-2021 (2nd week of month 1, Strength block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 M/Th | Pushups x 20 MB Russian Twist x 20 (total) | Push Day 5 x 5 ↑ wt. each set Straight sets 1-2’ rests RPE 6-8-8-8-8 Barbell Bench Press Tempo 3121 Dumbbell Incline Press Tempo 2031 | DB Lat Raise 3 x 12-15 Double Progression OHP 3 x 12-15 Double Progression Free Choice Cardio 10-20’ L1 | Drive through the path of motion with total control |
| B X2 Tu/Fr | Tubing Uni Triplanar Rows 10 per side Bar Hanging Leg Raise 2 x 10 (bent knees) | Pull Day 5 x 5 ↑ wt. each set Straight sets 1-2’ rests RPE 6-8-8-8-8 Deadlift 1-arm Row Assisted Pullup | BB Curl 3 x 12-15 Double Progression Cardio Cruise Reps 14’ total 1’L2/1’L1 Any mode | Squeeze from extended to coiled positions |
| C X2 W/Sa | Fwd. Swings 10 per side Lat. Swings 10 per side t Hops 2L & 2R t Jumps 2X | Leg Day 5 x 5 ↑ wt. each set Straight sets 2-3’ rests RIR 4-2-2-2-2 Goblet Squat Bulgarian Split Squat | 1-leg RDL 3 x 15 light HIRTCIRC 8′ of 90”on/30”off Jump Rope Stretch as preferred | Press through a stable foot against gravity |
The changeups for this week only involve the Primary lifts in each of the workouts of the split. You may want to refer to the document of last week if you are still perfecting your performance in the other aspects of the sessions.
Workout A Modifications: On push day we are taking our bench and incline presses to a classic 5 x 5 model. You’ll still add weight each set, and you are now trying to hit around 5 reps, but you’ll hold your effort at around 8 RPE for the final 4 sets. It’s absolutely OK (and expected) that sets 2 and 3 might have 6 or 7 reps and number 5 might only have 3-4 reps…the whole 5 x 5 thing is approximate. Your body will reach its peak output capacity on that last set, just stay away from beast mode this week. No straining or grunting.
Workout B Modifications: Pull day uses the same adjustments to deadlifts, rows, and pullups. Many of you will now want to start adding weight to your pullups. I don’t recommend wearing backpacks or weight vests for pullups because the strap pressure can strain your levator scapula muscle. Instead, hang a dog leash or strap around your hips and suspend a light dumbbell or plate between your legs. If you have a weight lifting belt you can attach to that also. If you are still in assist mode that’s fine, but start removing the assist on some of your lowering so you get that heavy negative effect.
Workout C Modifications: Same 5 x 5 as above. You noticed that we have been using RIR in the legsesh instead of RPE. Technically, they are very similar. An RPE of 8 is synonymous with an RIR of 2. In other words, an 8/10 effort equates to having about 2 reps left in the tank. I just want you to be comfortable with either bit of nomenclature. The nice thing about the goblets and Bulgarians is that they are easy on your back and very functional in terms of movement pattern. The key is to take big rests so you can “lift big weight.” You may want to use a timer because most people miss their gains due to rushing the rest periods. Patience, grasshopper (you may want to see that).
There was also a great discussion about budgets and equipment in the last MasterClass. We talked about how you can make a barbell for under 20 bucks, a barbell stand for presses and squats for same, and a bench for same. Hit the Forum if you want to discuss. I can also link up some cool vids from some very creative people.
You’re awesome! Let’s keep going!