Karwoski Training Split
Gaining Phase
Week 4 Day 1
Close Grip Bench Press - 95 lbs x 5, 115 lbs x 5, 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 195 lbs x 5, 215 lbs x 5, 215 lbs x 5, 205 lbs x 5, 205 lbs x 5
Dumbbell Curls - 55 lbs - 3 x 5
Cable Tricep Pushdown - 150 lbs - 3 x 5
Stairmaster - 4 minutes
Where the fuck does the time go after work
Karwoski Training Split
Gaining Phase
Week 4 Day 3
Deadlift - 155 lbs x 5, 225 lbs x 5, 315 lbs x 5, 365 lbs x 5, 395 lbs x 5, 415 lbs x 5, 435 lbs x 5, 455 lbs x 5,
Grip Shrugs - 245 lbs - 3 x 5
T-Bar Row - 120 lbs - 3 x 5
Lat Pulldowns - 160 lbs - 3 x 5
Dumbbell Shrugs - 110 lbs - 3 x 5
Stairmaster - 4 minutes
Stronk
Thank you heretolog!
Ah yes, boilermanās favorite gif.
I have been blessed.
Karwoski Training Split
Gaining Phase
Week 4 Day 4
Bench Press - 95 lbs x 5, 115 lbs x 5, 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 195 lbs x 5, 215 lbs x 5, 225 lbs x 5, 245 lbs x 4
Wide Grip Bench Press W/Pause - 185 lbs x 5, 195 lbs x 5, 195 lbs x 5
Dumbbell Incline Press - 80 lbs - 1 x 4, 1 x 3, 1 x 4
Bent Over Barbell Front Raises - 60 lbs - 3 x 5
Dumbbell Side Raises - 20 lbs - 3 x 5
Stairmaster - 4 minutes
Its cool to see Karwoskiās stuff in action! Iāve heard the name and seen pictures forever, but didnāt know anything about how he trained.
It looks to be working for you so far!
Do you just kind of instinctively add sets as you drop reps on the main lifts?
Pretty much. itās kind of a dance with intensity and sticking to the rep scheme.
I want to make sure the last set of the main lift is hard. If itās not hard, then Iāll do another set.
Right now Iām doing sets of 5, so Iāll aim to stick to that. It doesnāt matter if I miss one rep, but if I miss more than that Iām going too heavy.
Thereās plenty of time for 2 reps and 3 reps weeks 9-12
As a busy man with a nonexistent work life balance at the moment, I can proudly say that I hate side missions
Side missions are those chores/tasks/responsibilities/or miscellaneous stressful events of the week that needs to be done in order to for you to complete the main storyline.
Side missionsā¦ā¦too many side missions
Karwoski Training Split
Gaining Phase
Week 5 Day 1
High Bar Breathing Squat -
135 lbs x 5, 225 lbs x 5, 275 lbs x 5, 315 lbs x 5, 325 lbs x 5, 335 lbs x 5, 345 lbs x 5, 355 lbs x 5, 365 lbs x 5
Leg Extension - 210 lbs - 3 x 5
Leg Curl - 150 lbs - 3 x 5
Jog - 1/4 mile
Dumbbell Squat Cleans + Split Squat Jumps - 3 minutes
No missed reps, perfect
Karwoski Training Split
Gaining Phase
Week 5 Day 2
Close Grip Bench Press - 95 lbs x 5, 115 lbs x 5, 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 195 lbs x 5, 205 lbs x 5, 215 lbs x 5, 215 lbs x 3,
Dumbbell Curls - 50 lbs - 3 x 5
Standing E-Z Triceps Curl - 90 lbs - 3 x 5
Dumbbell Squat Cleans + Split Squat Jumps - 3 minutes
Today I got to lead our Thursdayās Staff Meeting with all of our subcontractors and my project team.
I was nervous as shit starting it off, but then I calmed down was able to lead a decent meeting.
I want to do this again.
In fact, volunteering to lead meetings is my no. 1 priority when I ACTUALLY start my full time job (even though I already work 40+ hours a week lol)
Itās still so funny how I havenāt even graduated yetā¦. all this exposure.
Iām gonna have such a blast this summer with the union electrical contractor too.
Why the hell did I put ādadā project team
I meant to say āmyā
One of the cool parts about the my union mechanical contractor internship (which actually ends May 10) is that I picked the brain of all these union workers on what itās like being apart of a local.
I got the names of all the best locals in the area and learned about the process for getting in.
Btw, Iād never be an electrician, it is too scary.
Steamfitting/Pipefitting is my favorite.
I say this because the whole ādoing a trade thingā is starting to sound less like Iām just talking.
Iāve observed what the foreman do and more and more, I would love to do what they do (by all means, it is not easy). Union workers also get an education which is awesome.
Idk if Iād actually go through with it because wellā¦life can variable. Iām estimating that Iād join the union in my 30s or so.
Long story short, when I start my full time project engineer job at general contractorā¦. Iāll save and invest my money (Iāll figure out specifics later) so that I can live off of $14-$20 bucks an hour for the probationary period, 1st year apprentice, and 2nd year apprentice. There is a specific steamfitters local Iām interested in.
If I donāt do it, no harm no foul cause I love project management. Iām still going to save my money though.
Karwoski Training Split
Gaining Phase
Week 5 Day 3
Deadlift - 135lbs x 5, 225 lbs x 5, 315 lbs x 5, 365 lbs x 5, 395 lbs x 5, 415 lbs x 5, 425 lbs x 5, 435 lbs x 5, 445 lbs x 5,
Grip Shrugs - 235 lbs - 3 x 5
T-Bar Row - 115 lbs - 3 x 5
Lat Pulldowns - 160 lbs - 3 x 5
Dumbbell Shrugs - 110 lbs - 3 x 5
After 12 weeks is done, my plan is to run Deep Water Beginner and Deep Water Intermediate while cutting. The other option was super high volume Bill Pearl training, but itās a recipe for failure in terms of time management (and training quality, because ultimately my goal would be to keep moving, and I canāt do that in a crowded gym)ā¦ā¦maybeā¦maximum 6 weeksā¦no more than that.
Typically I would drag out bulks for over 12 weeks, but no thanks for now. I have physique goals and Iām not doing that permabulk bullsh*t ever again.
If I keep this 12 week bulk rule, I should look awesome in no time.
I like your style my man. You can always test out of the apprenticeship, too.
This is insane (in a good way) and Iām excited to see how it goes once you get to it. Deep Water is on the list of stuff I want to try at some point or another
Karwoski Training Split
Gaining Phase
Week 5 Day 4
Bench Press - 95 lbs x 5, 115 lbs x 5, 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 195 lbs x 5, 215 lbs x 5, 225 lbs x 5, 235 lbs x 5
Wide Grip Bench Press W/Pause - 185 lbs x 5, 195 lbs x 5, 205 lbs x 5
Dumbbell Incline Press - 80 lbs - 3 x 5
Bent Over Barbell Front Raises - 60 lbs - 3 x 5
Dumbbell Side Raises - 20 lbs - 3 x 5
Stairmaster - 4 minutes