Linwood Ham - B3 STRONG - WEEK Seven
WEEK SIX HAS PERCENTAGE CHANGES TO HELP BUILD ON LAST WEEKS NEW WORKOUTS. STAKES ARE GOING UP AND I AM HOPEFUL THAT WE ARE INJURY FREE AND CLIMBING THE LADDER OF SUCCESS!!! IN THE GRIND IS WHERE YOU WILL FIND!
EQUIPMENT NEEDED THIS WEEK:
- BARBELL AND RACK WITH VARIOUS WEIGHTS
- DUMBBELL WITH VARIOUS WEIGHTS
- KETTLEBELL OF VARIOUS WEIGHTS
- INCLINE BENCH
- BAR FOR PULL UPS
- GLUTE HAM DEVELOPER
- CABLE COLUMN OR FUNCTIONAL TRAINER
- DIP BAR
- ROMAN CHAIR
THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.
DAY ONE
SUMO DEADLIFT
PERFORM 5 REPS AT 80% OF YOUR MAXIMUM
Rest for 2-3 MINUTES
REPEAT ABOVE SET FOUR (4) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET
EACH WORKING SET WILL INCREASE FOR A TOTAL OF 80%, 82.5%,85%, 87.5%, AND 80% OF YOUR MAXIMUM
DUMBBELL INCLINE PRESS
PRESS THE WEIGHT 45 DEGREES AWAY FROM YOUR CHEST for eight (8) REPETITIONS
REST FOR 2- 3 minutes BETWEEN SETS
REPEAT set four (4) additional TIMES, RESTING IN BETWEEN EACH SET
barbell overhead press
PERFORM movement for eight (5) REPETITIONS
REST FOR 1-2 minutes
REPEAT SET three (3) additional TIMES, RESTING IN BETWEEN EACH SET
Perform each working set with the following reps 5
- EACH SET WILL INCREASE FOR A TOTAL OF 75%, 77.5%, 80%, 82.5%, AND 85% OF YOUR MAXIMUM
kettlebell contralateral deadlift
ensure your hips are square, keep your spine neutral, and lift your floating leg
LEFT leg PERFORM 5-8 REPETITIONS
RIGHT leg PERFORM 5-8 REPETITIONS
REST FOR 2-3 minutes BETWEEN SETS
REPEAT ABOVE SET 3 additional TIMES, RESTING IN BETWEEN EACH SET
hollow rock
PERFORM twelve-twenty (12-20) REPETITIONS
REST FOR 1 minute
REPEAT ABOVE SET two (2) additional TIMES, RESTING IN BETWEEN EACH SET
FINISH DAY ONE WITH 20-24 minutes of steady CARDIO at 70-80% of your maximum heart rate
DAY TWO
back squat
use 85% of your maximum for weight
WITH EACH REP, PEFORM A 3 COUNT HOLD AT THE BOTTOM OF THE SQUAT
PERFORM THE SQUAT FOR 5 REPS
REST FOR 2-3 MINUTES
REPEAT ABOVE SET FOUR (4) ADDITIONAL TIMES, RESTING BETWEEN EACH SET
PULLUPS OR LAT PULLDOWN
USING AN OVERHAND GRIP, PERFORM MOTION 5 TIMES
REST FOR 1
REPEAT ABOVE SET FOUR (4) ADDITIONAL TIMES, RESTING BETWEEN EACH SET
Perform each working set with the following reps 5, 4, 3, 2, 1
you could do the lat pulldown instead
cable concentration curl
PERFORM 5-8 reps per arm
REST FOR 1-2 minutes
REPEAT ABOVE SET THREE (3) ADDITIONAL TIMES RESTING, BETWEEN EACH SET
low back extension or GHD Hyperextension
be certain to control the momentum
PERFORM MOTION 8-10 TIMES
REST FOR 1 minute
REPEAT ABOVE SET THREE (3) additional TIMES, RESTING BETWEEN EACH SET
alternatively you can do the ghd hyperextension
FINISH DAY TWO WITH MOBILITY WORK
DAY THREE
DAY THREE IS A REST AND RELAX DAY. MAKE SURE TO DRINK LOTS OF FLUIDS AND RECUPERATE.
DAY FOUR
DEADLIFT
BEGINNING WITH WEIGHTS AT 90-97.5% OF YOUR MAXIMUM, PERFORM 2 REPS
Rest for 2-3 MINUTES
REPEAT ABOVE SET NINE (9) ADDITIONAL TIMES, RESTING IN BETWEEN EACH SET
KETTLEBELL FLOOR PRESS
WITH YOUR LEFT ARM, PERFORM 5 REPS
WITH YOUR RIGHT ARM, PERFORM 5 REPS
REST FOR 1-2 MINUTES
REPEAT ABOVE SET FIVE (5) ADDITIONAL TIMES, RESTING BETWEEN EACH SET
CABLE KNEE TUCKS
peform movement for 8-10 reps
REST FOR 1-2 minutes
REPEAT ABOVE SET THREE (3) additional TIMES, RESTING BETWEEN EACH SET
dips or decline press
PERFORM MOTION 5 TIMES
REST FOR 2-3 minutes
REPEAT ABOVE SET THREE (3) additional TIMES, RESTING BETWEEN EACH SET
Perform each working set with the following reps 5, 5, 5, 5
alternatively You can perform the bench dip
you can also perform the decline press
FINISH DAY FOUR WITH mobility work
DAY FIVE
front squat
PERFORM MOVEMENT for 4 reps
REST FOR 1-2 MINUTES
REPEAT ABOVE SET five (5) ADDITIONAL TIMES, RESTING BETWEEN EACH SET
Perform each working set with the following reps 4, 3, 2, 1, 2, 3
- EACH WORKING SET WILL FALL WITHIN 75-90% OF YOUR MAXIMUM
lat pulldown in plank position
LEFT ARM PERFORM 6-8 reps
RIGHT ARM PERFORM 6-8 REPs
REST FOR 1-2 minutes BETWEEN SETS
REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SET
bent over row
PERFORM 6 REPs
REST FOR 2-3 minutes BETWEEN SETS
REPEAT ABOVE SET five (5) additional TIMES, RESTING IN BETWEEN EACH SET
Perform each working set with the following reps 4, 4, 4, 3, 2
messie squat
PERFORM 6-8 reps per side
REST FOR 2-3 minutes
REPEAT ABOVE SET three (3) additional TIMES, RESTING IN BETWEEN EACH SET