Weekly Workout #5: Intense Workout - Upper Body Emphasis

Intense Workout

- Upper Body Emphasis -

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WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Trap Bar Rack Pulls With Chains (if available)	#1 & #2	4	5,4,3,2	90-120"	8,9,10,10	N/A

Main Exercise Version

Option if Trap Bar Is Unavailable

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(Note: If you don't have access to a trap bar you can simply use a standard bar. Also, if you don't have access to a rack you can instead use blocks, boxes, or plates to elevate the starting position). Rack pulls are one of the most effective exercises for overloading large muscles of the upper torso and hips including the upper back, lats, traps, rhomboids, spinal erectors, glutes, and hamstrings, not to mention the grip and forearms. Although they are traditionally performed with the standard straight bar, the trap bar is very conducive for overloading in a safer fashion as the load is lined up with the center of mass instead of in front of it. In addition I find that I can have clients perform rack pulls with a slightly greater range of motion by starting the movement slightly below the knees rather than above the knee as I would typically have them do with a straight bar. That’s because once you go below your knees with the standard barbell the weight wants to pull away from the lifter even more so which places further strain on the spine. In essence rack pulls with the trap bar tend to be safer and also allow more overload in comparison to the standard barbell method.

Here's one of my awesome clients showing how it's done as we also provide a bit of accommodating resistance in the form of chains to slightly deload the bottom portion of the movement and overload the top. Although the accommodating resistance shift in weight from top to bottom is subtle it’s just enough to allow the lifter start the movement in the bottom position with a load they’re more comfortable pulling from a dead stop position.

When I comes to performing rack pulls, I typically have my clients and athletes perform 4-6 sets of 3 to 8 reps per set pyramiding up to their heaviest loads. Once this is completed I often have them perform one back-off set with a 30 to 40% reduction in load while hitting it for higher reps such as 8 to 12 repetitions to finish off the upper back and posterior chain.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Copenhagen Plank with Bottoms Up Kettlebell (Kettlebell Optional)	#1 & #2	3	20" per side	75-90"	8	N/A

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Once the basic variations of the Copenhagen plank have been mastered, one of the most effective methods for increasing the intensity, load, instability, and overall level of difficulty is using the bottoms up loading method on the top arm.

Besides increasing the overall force and load on the adductors and core, this also exponentially magnifies the level of rotational forces on the body that the lifter muscle resist.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Seated Row Supramaximal Eccentric Isometric Modified Drop Set	#3 & #4	3	1+5	60-90"	8-9	5-10"

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Performing a supramaximal (heavier than your 1RM) seated cable row is very effective for strength, size, posture, and muscle function. Performing these as a modified drop set increases gains in size and strength. See video tutorial for full breakdown.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
T Bench Chest Press	#3 & #4	3	6,4,3	60-120"	8,9,10	3"

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If you're looking for an effective protocol to improve your bench pressing mechanics then you'll want to implement this T-Bench press variation. It can be performed with dumbbells or barbells and it forces the lifter to use his or her legs and hips. It also helps to promote increased T-spine extension and shoulder retraction due to the head off position. As a result you'll build more muscle and strength in the chest, shoulders and triceps. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Weighted Chin-Ups (Underhand) or Pulldowns	#5 & #6	3	6,5,4	60-90"	8,9,10	2"

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Any form of weighted pullups will suffice (e.g., chains, vest, belt, bar, or dumbbell), although dorsiflexion barbell (as shown in this video) is very effective. Keep chest out throughout and shoulders pulled down and back. The key is making sure the spine and shoulders stay locked in throughout the movement. See video for further instructions.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Accentuated Dumbbell Push Press (Negative Push Press)	#5 & #6	3	3-5	75-90"	7-9	3"

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The traditional push press is one of the best full body strength and power exercises. However, adding a controlled negative on the eccentric phase of the movement further increases its effectiveness as a functional strength and hypertrophy movement particularly when using dumbbells. To read more on why this is such an effective movement read HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Constant Tension Band Resisted Dumbbell RDL (Band Optional)	#7, #8, #9	2	5-8	60"	4-5	2"

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Barbell and dumbbell RDL’s are a great exercise for working the all-important hip hinge movement. Unfortunately the forces vectors produced from free weights don’t perfectly match up with how the hips and glute muscles function. In other words it’s an axial loaded movement that we’re trying to perform in the same fashion as an anteroposterior loaded exercise.

Here’s one of my collegiate athletes, and Olympic level high jumper Bailey Weiland demonstrating a unique RDL exercise as we work on improving her hip power, and lower body strength, to aid her jumping performance.

While there is nothing inherently wrong with this and it is in fact highly functional for moving heavy objects and lifting heavy loads, we’re missing out on maximal stimulation and activation to the posterior chain throughout certain portions of the movement. In fact during RDL’s, the higher we go and drive into hip extension the less direct force is on the glutes and hamstrings. Simply put, other than the bottom half the movement, most free weight hip hinge exercises provide little tension to the glutes and hamstrings and work predominately the upper back and traps.

It’s for this reason that exercises like the glute bridge and hip thruster have become so popular over the years due to the direct loading of the hips with forces vectors that perfectly match the nature of the hips. The cable pull-through is another exercise that has also gained popularity as it involves the same type of loading pattern but it’s actually applied to a hip hinge movement.

Fortunately by using bands appropriately through direct horizontal hip loading, we can turn the RDL into an exercise that involves constant tension throughout the entire movement making it an incredibly effective movement not only for targeting the stretched position but also the fully contracted all-important hip extension position. Simply put we’re combining all the best elements of the RDL, cable pull through, and hip thruster into one movement.

In addition, adding bands in does not take away from the maximal load the individual can handle as there is no additional forces on the grip, upper body, or low back. As a result the lifter can achieve the same benefits to the upper body and low back achieved with heavy RDL’s only this time with even more stimulation to the posterior chain namely the glutes and hamstrings.

Lastly the direct posterior horizontal band loading provides a pulling sensation to the hips further emphasizing proper hip hinge mechanics as it literally pulls the lifter into a proper RDL or hip hinge position.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eyes Closed Quadruped Plank	#7, #8, #9	2	20-40"	60"	6-7	N/A

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Keep you spien properly aligned and arm fully extended. Perform a vacuum with your abdominal muscles during the movement, ensuring maximal contractino for the entire isometric hold. This is a fairly intense anti rotation core movement that challenges the muscles involved in rotary stability. The movement can be performed anywhere at anytime making it very versatile.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Isometric Weighted Bulgarian Squat Jumps	#7, #8, #9	2	3-4 per side	60"	5	3"

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Here is an eccentric isometric Bulgarian squat jump. While this is a drill I use frequently with my athletes, I also like to use it for enhancing functional size & hypertrophy for the lower body. In fact I use jumps & explosive movements for just about every client I train. With that said, jumps & explosive movements may not necessarily produce high levels of hypertrophy directly. However, they teach the athlete to recruit high threshold motor units and fast twitch fibers that have the greatest potential for strength and size.

Once they’re turned on from movements such as these it’s easier for us to recruit those fibers during other compound movements such as squats, deadlifts, & lunges, which ultimately provide the greatest hypertrophy stimulus. Additionally explosive movements such as jumps help the lifter be more powerful during heavy movements. As a result they’re able to handle heavier weight for more reps which in and of itself provides a tremendous hypertrophy stimulus.

In terms of athlete performance, the Bulgarian jumps address explosive power, acceleration, deceleration & force absorption, as well as stability & mobility throughout the lower body. This has a tremendous benefit for athletes of any sports not to mention any individual looking for improved muscle function & body mechanics.

Just make sure to incorporate the eccentric isometric protocol with 90 deg mechanics to maximize both activation levels as well as body mechanics and form.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Head Off Flat Barbell Bench Press to Failure (OPTIONAL)	#10 & #11	1	8-12	120"	8-9	2"

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The head off barbell bench press is one of my favorite go-to chest press variations for improving horizontal pressing mechanics. Having the head off allows improved cervical elongation which allows greater t-spine extension and shoulder retraction. As a result you'll experience improving pressing power and strength as well as decreased shoulder pain. Perform each rep with slight pause before exploding up powerfully but smoothly.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Farmer's Walk Followed by The Ultimate Pullover Exercise (OPTIONAL)	#10 & #11	2	20-30" farmer's walk + 5-8 pullovers per side	90"	8-9	4-5"

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PART #1

NOTE: Chains are optional

The farmers walk with chains is a great way to provide additional overload to the traps, upper back, core, and legs without further taxing the grip which is often times limiting factor. Here's a few of my NFL athletes performing it with 100 lb dumbbells (or more) and an additional 60 lbs of chains. The chains also force the lifter to stay tight and rigid to ensure they don't bounce around excessively. Having the chains loaded across the neck and shoulders also acts as a form of palpation thereby providing greater sensory feedback to the lifter about shoulder positioning and posture (helps promote a tall and packed head). As a result I've seen the chains actually enhance technique and spinal rigidity during loaded carries even though the load is substantially heavier.

PART #2

NOTE: After performing the farmer's walk go directly into this pullover exercise.

Here’s one of my favorite pullover exercises that incorporates several of my go-to training protocols including the head off position, hollow body leg raise, kettlebell loading, and alternating eccentric isometric protocol. And just in case you were wondering, yes, you’ll need to summon every muscle fiber in your body to keep yourself from flipping off the bench. Besides crushing your upper back and lats, triceps, chest, shoulders, and core, here’s why this exact combination is so effective when applied to pullovers. Read more HERE.

With that said, trap bar deadlifts are one of my favorite lower body exercises not only because of the safe overload capabilities but also because they’re very conducive for combining with the eccentric isometric protocol.

Essentially you’re performing a traditional trap bar deadlift movement however you’re not placing the weight back to the floor. For most folks the 90 deg joint angle (pause position) will actually occur 1-3 inches above floor height.

Eccentric isometric trap bar deadlifts squats are arguably one of the most effective lower body exercises for athletes as the mechanics and overall body position mimic stances typically incorporated on the playing field. The transfer this has to athletic performance including jumping, running technique, landing mechanics, agility, & force absorption are significant.

They’re also incredibly effective for crushing the quads, glutes, & hamstrings. That’s because of the constant tension combined with significant overload that athletes can typically handle with the trap bar produce unprecedented levels of muscle damage & mechanical tension. These also produce significant growth in the upper back & traps due to the continuous axial loading that’s applied directly to the hands/arms. However, because the load is placed closer to the COG they’re safer than most deadlift variations.

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EXERCISE	DURATION	# OF DRILLS	REST BETWEEN DRILLS	RPE
Low Intensity Interval Cardio	30 minutes	5	10-15 seconds	4-6

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Low Intensity Interval Cardio
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