Heavy and Intense Training Program

Those of you that have followed my posts and know my training style, know how much I love following in the Blood & Guts/Heavy Duty style of lifting.  This program that we are in now is no different.  So far it has been intense and all of the lifts and reps have been all out effort. 

If you haven’t read some of my other routines, please know that while we are only doing 1-2 working sets, we are definitely doing several warm-up sets leading up to the two all out sets.  At the end of each workout, we are completely spent and have put every ounce of energy into each and every rep.  It is an all out fight – but that is what I love about it.

My leading thought for most of this cycle has been – as long as I can move the weight, without breaking form, I will keep fighting for one more rep.  This mentality has led to some awesome workouts – especially surrounding squats.  I start preparing mentally at least a day ahead of time and repeatedly tell myself that until my form breaks or I can no longer stand back up I will keep going.  My sets have ended on a few occasions with me holding steady just above the bottom of a rep but unable to stand it back up.  Thankfully I am flexible and so failing at the bottom of the last rep is not a big deal to squat down even deeper when I can no longer fight the resistance and let the bar catch the rails we set in the rack. 

I know it has been a while since I posted a workout but this one has been great both mentally and physically.  This cycle has really been pushing us hard.  While we are aiming to use a weight that limits us to the 6-8 rep range, we are continuously trying to push through that range or working til failure on the 2 working sets. 

Day 1 Back and Biceps

Barbell Rows (overhand grip) 2 sets 6-8 reps

Weighted Pull-ups 2 sets 6-8 reps or as many as possible

Barbell Curls 2 sets 6-8 reps

Preacher Curls (with an EZ curl bar) 2 sets 6-8 reps

Day 2 Chest and Triceps (we gave shoulders a break this time from any direct work)

Decline Bench Press 2 sets 6-8 reps

Incline dumbell bench presses 1-2 sets 6-8 reps

Overhead tricep extensions (with a dumbbell) 2 sets 6-8 reps

Weighted dips 2 sets 6-8 reps

Day 3 Legs

Squats 2 sets 6-8 reps

Lying leg curls 2 sets 6-8 reps

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