I began CT’s Built For Bad template this past week. POWERFUL stuff. After my first session I was glad I went conservative with the weights chosen. I am definitely going to try and push this longer than 6 weeks, hopefully I can progress beyond that. The sessions leave me feeling electric and are a far cry from spending 90-120 minutes breaking myself down. With Built For Bad I’m in and out in under 45 minutes. Here how I’ve been setting it up:
Sumo deads
Flat barbell bench
High pull
Military press
Weighted pull-up
Unfortunately the trap bar at my gym has gone missing (as in stolen). So I decided to give the sumos a go. I am considering switching from the military press to clesn&push-press to get some more quad stimulation. Though I would like to hear CT’s thoughts on that first.
My warm up has been 3 rounds at lighter weight. Round 1 being 10 reps of all movements with just the bar.
For conditioning I will be walking 1-2 miles 2/3x a week with a 50pound weight vest. Just started doing this and was very surprised at how much it hit the traps abs and low back. Great stuff.
DeFranco’s Agile 8 and some lacrosse ball foam rolling every day.
As CT mentioned in the article, if i finish the prescribed work in under 45 minutes I’ll being doing some bicep pump work with remaining time. I also want to throw in some calf work and muscle up technique practice, although I’m not sure where yet.