Pull day:
Training the non-mirror muscles
The pull day is a big focus on muscles that can not be seen in the mirror. It is easy to see how your quads, abs, or pecs are progressing, but harder to identify when your lats, traps, or hamstrings are growing – this does not make them less important to train. Symmetry from right to left AND from front to back is important for those training for physique but also very important for those trying to prevent injury. The balance between the front and back helps the joints of the body sit in an optimal position. Think of a suspension bridge – if one side is pulled too tight, the entire bridge will sit in a funky position. The balance must be just right for the bridge to sit in the proper position. Even if your goal is to improve the size or shape of the muscles on the front of the body, balance on the backside of the body will help extend the length of time you can progress in these areas.
Descending Rep Scheme Approach
Descending rep schemes are an excellent choice for training aimed at enhancing strength and muscle growth while optimizing time efficiency. By starting with higher rep ranges and gradually decreasing the number of reps in subsequent sets, descending rep schemes efficiently fatigue the target muscles while minimizing the need for extensive warm-up sets. This approach allows lifters to efficiently work towards hypertrophy by progressively overloading the muscles with heavier weights as fatigue accumulates, promoting both strength gains and muscle growth within a condensed timeframe. Additionally, the gradual decrease in reps helps maintain proper form throughout the workout, reducing the risk of injury while maximizing the effectiveness of each set for stimulating muscle development.
Station 1: 10 min lift
- Working Set 1 – 10 reps – RPE 7
- Working Set 2 – 8 reps – Increase weight
- Working Set 3 – 6 reps – Increase weight
- Working Set 4 – 4 reps – Increase weight
- Working Set 5 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10-15 reps)
Progression Note: Aim to increase set 1 weight by 2-5% from week 2
my weight: 22,24,26,30 kg then 22 for 20 reps
Station 2: 10 min lift
3 sets for 5 min
Set 1: 6-12 reps Narrow Grip Pronated Strict Pull Up
Set 2: 6-12 reps Medium Grip Pronated Strict Pull Up
Set 3: 6-12 reps Wide Grip Pronated Strict Pull Up + Single Drop Set to Form Failure
Effort Note: Aim for each set to be to failure. Use assistance or additional load as needed to hit 6-12 reps on every set.
Single Drop Set to Form Failure: On your drop set, keep a band close by so you can easily add band assistance to perform your drop set. If no band is available, perform 5 Pull Up Negatives with a 3-5 sec lowering.
my reps: 12, 6, 6 then 8 with yellow band
Next 5 min (20 sec on/10 sec off)
Dumbbell Zottman Curl: Loading Note: Select a dumbbell weight that you can perform 15-20 unbroken reps with.
my weight: 12kg db
Station 3: 10 min lift
4 sets
1) 15 Bent Over Dumbbell Elbowing Row rest 30 sec
2) 15-20 Dumbbell Glute Bridge Determine an appropriate starting weight.
Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.
Progression Note: Aim to increase set 1 weight by 5% from week 1.
my weight: 12 kg db and 28kg Kb for glute bridge
Use incline bench for head supported elbowing row in case of back pain
Station 4:
10 min condition
For Time @ Sustainable Pace
160 Double Undersl1–l2
80/64 cal Row
40 Kettlebell Front Rack Tall Kneeling to Standing 53/35lbl1–l2
30 Box Jump Overs 24/20″
my weight 16 kg kb (Turkish get up right hand 8 kg)
11min
