October 2016 Training Program

Hitting rear deltoids twice per week this month.



These are my personal training routines that are designed for myself.  Some of the movements are advanced and can be very dangerous should one happen to get strong enough to hurt themself.

**Regular sets are done following the “Max OT” protocol**

There are three types of sets: 1) warm-up sets, 2) weight acclimation sets and 3) muscle-building sets as seen in the example below.

  1. Warm-up Sets are done with a weight you can handle easily in a 6 to 12 rep range. Warm-up sets make up the first 2 or 3 sets of your warm-up sequence.
  2. Weight Acclimation Sets are done with a weight you can handle      for 1 to 3 reps. Weight acclimation sets make up the last 2 sets of your warm-up sequence and are designed to prepare your mind and body for overload.
  3. Muscle Building Sets are done to absolute failure.  That is when you attempt another rep with appropriate form and tempo and it doesn’t happen.

**On muscle-building set safety**

These are done with maximum overload to FAILURE.  Several exercises cannot be done to absolute failure (Deadlifts, Squats, or anything without a “spotter” that would result in one being trapped or killed).  On exercises like this I go to “positive failure”–going until the last proper rep can be performed.  I take 2 or 3 minutes rest in between regular sets unless noted.  On heavy compound movements that I am very strong on I implement a 4 second negative in order to handicap my 39 year old self from throwing things over several hundred pounds.

**A *rest pause* is described as it is in DoggCrapp training**

“Every rest-pause set is done with three failure points. A hypothetical incline bench 11- to 15-rep set would start with eight reps to failure, rack the weight, take 15 deep breaths, unrack, two to four reps to failure, rack the weight, 15 deep breaths, unrack, and a final one or two reps to failure.”

**Log Book Mentality**

All workouts must be logged in order to make continuous progress.  Progress is doing either more reps or more weight than last week ONLY USING THE SAME FORM AND TEMPO.

Monday-Back, Rear Delts

Weighted Pull-Up: 2 sets 4-8 reps

Reverse Grip Smith Row: 2 sets 4-8 reps

Sumo Deadlift: 2 sets 4-6 reps

Stretchers: 1 set 20-25 reps (see John Meadows)

Incline Bench Rear Delt Raise: 1 set 20-30 *rest pause*

Tuesday-Pecs, Abs

Flat Bench Press: 2 sets 4-8 reps

Incline Flye: 1 set 15-25 *rest pause*

Weighted Dips: 1 set 15-25 reps

Abs Superset: 3 sets lower and upper abs 15-20 reps

*picking one exercise for lower abs and one for upper*

Thursday-Thighs, Calves

Adductor and Abductor Machines: 1 set 50 reps each

Lying Leg Curl: 1 set 15-30 reps *rest pause*

Dumbbell Romanian Deadlift: 1 set 20-25 reps

Barbell Squat: 2 sets 4-6 reps

Single Leg Press: 1 set 50 reps per leg

Standing Smith Calf Raise: 1 set 20-30 reps *rest pause* (putting something to stand on in the smith machine)

Friday-Deltoids, Arms

Standing Military Press: 2 sets 4-8 reps

Machine Shoulder Press (backwards): 1 set 15-25 *rest pause*

Single Arm Side Raise: 3 sets 20, 15, 10 *switching shoulders continuously*

Rear Cable Delts: 30-50 *rest pause*

Preacher Curls: 2 sets 8-10 reps

Superset Reverse Grip Cable Tricep Extensions with Cable Pushdown: 2 sets 20-30 reps

Cable Curls Facing Away: 1 set 20-30 reps *rest pause* (if possible do both arms at once with handles)

Superset Rope Pushdown with Overhead Rope Extensions: 2 sets 20-30 reps

Weighted Sissy Dips: 2 sets 8-12 reps (burning out after failure with weight)

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