Well you didn’t disappoint!! Thanks for ALL the resources. I found that Wenning one but wanted to verify I was on the right track. I think I’ll purchase that for $50 and give it a shot. Thanks!!
Here’s a link to the program for $50. It says it’s the same workouts as the manual which is $59. The manual explains the why, the program includes videos of how.
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Cool! Thanks for the link. 7 week program plus videos of the workouts for $50? Legit! Even those sample workouts look good.
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Kinda wishing I got the manual because some of the videos don’t work so now I have to do some digging to figure it all out but I’ll give it a shot. Some stuff I don’t have access too either like, bamboo bar, chains, reverse hyper, belt squat but I’ll come up with work arounds.
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9-29 Deloaded Upper
Band Shoulder x 6
Laying Int/Ext Shoulder Rotations x 6
Band Pullapart x 10 Band Facepull x 10 Band Straight Arm Pulldown x 10
1/2 Kneeling Landmine Press x 8
3 rounds
Band Assisted x 6
Seated DB Press x 8
4 pairs
Pushup On Band x 10
Seated Cable Row, Wide Grip x 12
2 pairs
Band Overhead Tricep x 20 Band Pushdown x 20 Band Neutral Pushdown x 12+
Band No Money x 20 Bent Forward DB Shrug x 20 Band Pullapart Overhead x 20
2 pairs
I had the band horizontal to the ground in the rack, then I did some pushups with hands on the band. It was shaky and there was a real cool pushup/fly feeling combination where the band stretched and my hands came together.
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More stuff
Tyson Pushups. Look how much shoulder is in there. It’s cool to have a move where you move your body, with your shoulders, that isn’t too hard for me, like a handstand pushup.
Expanding my Back Ribs like Dave Tate and Sam Brown from EliteFTS mentioned has been a good cue for me. Here’s a PT dude getting into tons more detail about expanding the ribs under the shoulder blades. I half assed watched it and half assed applied those techniques today and could feel it working in press and chins. I’ll have to give this another look.
Westside Podcast with Laura Phelps. Added to the list. She’s great.
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Doing some Tyson Pushups today. These are pretty awesome. Really feel it in the shoulders and core.
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Next comes jumping rope like Tyson.
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10-3 Interval Stuff
Jump Rope about 20 sec
Rest about 30 sec
6 times
I was pretty clumsy starting out.
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10-4 Good Buddy Upper
1 Arm Pulldown x 12
1 Arm Rear Delt Raise x 12
1 Arm Bottoms Up KB Press x 12
4 times around
Seated Overhead Iso, Miniband
choked once x 10 count
choked twice x 10 count
choked 3 times x 10 count x 3 goes
Neutral Chin x 2
Bench Dip x 20
PJR Pullover with DB x 15
3 times around
DB Seated Shrug/Row Bent Forward x 12
DB Seated Shrug sitting upright x 12
Standing DB Kelso Shrug x 12
Standing DB Row x 12
Standing DB Shrug x 12
2 times
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Great stuff from Phil Daru. This fighter guy is coming off an injury, so they do some adductor/internal rotation stuff. But before that they do some diaphragm breathing in the 90/90 position, thoracic rotation holding a medicine ball, some pushup plus scap action. And it’s all explained in a way a dude who gets punched in the face for a job can understand.
The other parts.
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10-5 Circuit Stuff
Forward Sled Drag x 40 sec
Bear Crawl x 40 sec
KB Swing x 40 sec
Wood Chop x 40 sec
Rest until HR gets back to 120 x 4 rounds
The last two wood chops really got me there.
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10-7 Upper
Stand by wall, with lower back “flat” on the wall. Then hug medicine ball and turn shoulders and extend back to mobilize the T-spine. Holy shit.
Bamboo Bar Bench
5 sets with 100. Reps started 10ish then got 20ish.
All one arm at a time
Rear delts on reverse pec deck x 20, turn sideways for cross body x 20
Side delts, cable for bottom x 20, DB for top x 20
Kb Row for Lat x 20 band for straight arm pulldown/stretch x 20
Cable Tri Extension x 20, Overhead x 20
Curls with bands, Spider x 20 x Zottman x 20
I’ve been doing all kinds of serratus activation with rib cage expansion trying to get straight. I guess it’s working, my abs are crushed from KB swings the other day. And I can feel my serratus after Bear Crawls.
So today was bamboo bar and 1 arm stuff to wave my arms around while holding my ribs steady and Protracting my right shoulder a little, trying to keep it up.
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10-8 Lower
1/2 kneeling stuff
standing 1 leg hip circles
1 Leg RDL
15 x 10/12/12/12
1/2 kneel suff
hip circles
Split Squat (in power rack with barbell set at navel height for balance)
x 10/10/8/8
1/2 Kneel
Hip Circles
Laying Adductor x 15
Clamshell x 8
3 pairs
Plank, lift arm for Serratus and Transverse Abs x 8
Decline Situp x 15
3 pairs
Half kneel with Internal Rotation
Half Kneel with External Rotation
If you hip shift and slide to the right, do the half kneeling with internal rotation on the right side. And with external rotation on the left. Easy!
If your posture is messed up, maybe add a little right shoulder protraction with left shoulder retraction
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10-10 Upper
Hug ball thoracic extension
Arms circles against wall
twice
DB Internal/Externa; Rotations on Incline bench
DB Rear Delt Bent Over x 10, side laying for cross-body action x 10
Bottoms Up KB Press x 12
4 times around
Seated Press Isometric (at Top)
Barbell + Miniband x 5 count
1 choke x 5 count
2 chokes x 5 count
3 chokes x 10 count
3 chokes + 5s on Bar x 10 count x 2 goes
Back stuff between sets
Band Assisted Chins x 10/10/10/8/8
Chest Supported Rows x 15+ x 2 sets
Band Neutral Pushdown x 20
Band Overhead Extension x 20
Band Pronated Pushdown x 15
3 times around. Reps were like half by the end
I’m slooooowly getting less shitty at chin ups. I was able to get some neutral, overhand and underhand today.
Jump rope intervals coming soon.
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More Matt.
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Interval Stuff
60 Jump Ropes (about 20 seconds worth)
Rest until HR returns to 120
8 times
15:20. It took almost 2 minutes to get HR down after last round of jumping. Crucial Data! Rope action was much smoother this week.
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10-12 Circuits
Drag Tire x 40ish sec (100 yards)
Bear Crawl x 40ish sec (almost all the way back)
KB Swing x 40ish sec (23 swings)
Wood Chop x 40ish sec (25 chops)
Rest till HR gets back to 120 x 4 rounds
Timing my self is whack, distance and counts/40 seconds seem consistent enough. I think I’ll just keep track that way next week.
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10-13 Upper
Shoulder Ex Rotation (elbow on knee) x 10
1 Arm Retract then Rear Delt Row x 12
1 Arm Bottoms Up KB Bench x 12
4 rounds
Converging Chest Press
45 x 11
70 x 11
90 x 11, 8
Chinese Row
95 x 11
115 x 11
125 x 10, 10
Cable Fly
Low to High for some x 15ish
in the middle for some x 15ish
High To Low x 10ish
like some kind of Tri-Set x 3 go arounds
Seated Cable Rows (between cable fly tri-sets)
x 12 x 3 sets
DB Shrug x 20
Reverse Curl x 15
2 pairs
I did some of those Hug A Medicine Ball Thoracic things to start, and then after the bench press machine. Worked nice to UnHunch that right side.
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Conjugate stuff. Do your Max Effort, Dynamic Effort and Repetition Effort every week. Blah Blah Blah, everyone knows that. The cool parts are the moves sprinkled in the video.
:58 front squats with SSB (heels elevated)
1:08 Slow Eccentric Hatfield Squat with Belt Squat against band
1:39 Hatfield Box Squat with Chains
2:05 Bamboo Bar Squat
2:25 Axle Speed Bench with Chains, Pause on Chest
3:05 Decline Axle Speed Bench, 5 count eccentric
3:18 Bow Bar with Bands
Deadlift Variations
Sumo Deadlift - glutes and hip mobility
Deficit (Sumo) Deadlift -more ROM, more hams and back and glutes
VS Bands - big change from normal resistance
Rack Pull - use Slow Tempos to get good TUT on the shorter ROM
Max Effort Method
1:28 Hanging Weight off Axle Incline Bench
1:58 Regular Old Squat, SSB Box Squat with Chains, Belt Squat with Chains, Good Mornings
2:52 Stiff Leg Deads
3:30 Box Squat VS Bands
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