Last week I mentioned that I’d taken a week off completely from training and was making a few changes to my program. I very rarely make big changes to my training template because I’m a big believer in the adage “if it ain’t broke, don’t fix it.” That being said, I’ll make small tweaks every eight or so weeks and prioritize different things: different exercises, different rep ranges, etc.
So here’s my template for now.
Sliding leg curl progression (either sliding leg curls or bodycurls)
Low handle trap bar deadlift
Split squat iso hold finisher (weighted)
I really like doing a sliding leg curl variation prior to deadlifting for a few reasons. I find it’s a good warm-up for deadlifts, and for reasons I can’t explain, my deadlifts just always feel way better after doing sliding leg curls, and my knees also feel better. When I first started using this strategy I’d keep the sliding leg curls very easy, but I’ve started pushing them and doing more advanced progressions and have found that my deadlift numbers don’t suffer at all, which is interesting. I also like doing the sliding leg curls first because after deadlifts I’m smoked and don’t feel like doing much else. I’ll just do an iso hold as a finisher (these are brutal, too) and call it good.
Landmine Lateral Raises
Face Pulls (sometimes)
Right now I’m trying to improve my overhead press, which is why I’m putting it early in the week. In my previous phase I had it in the second upper body day with the bench press being early in the week.
RDL (either split stance, bilateral, or single leg)
Single leg hip thrusts
Rows and/or chin-ups
Heavy reverse sled drags
Low incline bench press
Landmine Lateral Raises
Split Squat Iso Holds (bodyweight). I’ll do these between sets of upper body
This is a free day. I’ll either skip this workout or do whatever I feel like doing that day.
This is the basic gist of what I’m doing for now. Sometimes I’ll add or subtract something depending on how I’m feeling (for example, I may add sleds at the end of some workouts or skip an exercise if I’m feeling particularly smoked), but for those of you that have expressed interest in how I train, this gives a pretty good idea. I don’t like to do a lot of different exercises in one workout and find I do much better picking 2-4 and getting after it. It doesn’t look like much on paper, but I can assure you it ain’t easy.
If you have questions just fire below and I’ll see what I can do.
You can find more exercise demos on my You Tube channel.
Also, don’t forget that Dean Somerset’s Post Rehab Essentials 2.0 is on a big sale through the end of this week, so if you’re interested, now is the time to take a look. It’s been getting a lot of great feedback so far.
You can read more about it in my blog post from yesterday.