A Peak Into Programing

Failing to plan is planning to fail. We'v all heard this. Only some of us actually listen. Here is a peak into how one can plan their lifting routine. Keep in mind there are many, many, many different ways to program. As long as you have a reason behind what you are doing, then you are golden. You can always adjust. The great ones adjust. Here is an example lift for one day:

A: Speed Deadlifts

B1: Push Press

    B2- MB slams

    B3- Band Face Pulls

C1: Back Extension 

C2: BB Curls

There are many reasons why to plan a lift this way, and I will try to give you some insight into why.

The Lady Bear is getting her training in:

Start with speed deadlifts. The point of this exercise is to do the lift at a light weight, while moving the bar in a quick and explosive manner. You can be more explosive at 70% of your max weight. This will
help translate into being more powerful and explosive at higher weights. Doing this movement first addresses your body when you are not tired and can increase your explosive ability.

Warm up. Speed deadlifts 5x3 at 70% 60sec rest.

Push press is next, because it is another big basic overhead movement that is key to a successful program (if you have the mobility). We do more sets and reps here to focus on building volume and strength. The last set is a plus set. This allows us to measure progress and really push yourself at the end of tough lift, or pull back if you aren't feeling your best. A great oppurtunity to adjust day to day, and week to week. 

Push Press. 3x5 warm up superset with Med Ball slams (see below). 3x10 up to 70% superset with band face pulls (see below).

Supersetting the push press with MB slams and band pulls aparts are great accessory lifts. MB slams are done to counteract the pulling up motion of the deadlift, while also firing fast twitch muscle fibers. 

Med Ball Slams 3x5 superset with push press (see above).

Band face pulls activates your rhomboids. These muscles pull your scapulas back, not allowing your shoulders to shrug in (counteracting that bad posture that everyone has while sitting at a desk).  Everybody does so much pushing in their training, they tend to forget about the pulls. 

Band Face Pulls 3x10-15 superset with push press (see above).

Back extensions focus on your low back, and prepare your body for heavy deadlifts later in the week.

Accessory 1: back extension 3x10-15.

BB curls for making sure your biceps are jacked, so people look at you when you walk by because your gunshow (arms) is amazing. 

Accessory 2: Barbell curls 3x10

Happy lifting!

In Strength,

N