Monday - Back, Abs, Calves
(Week 2, Gamma Bomb - Free Weights/Cables Only)Exercises
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• Meadows Row
Single-arm barbell row using landmine setup, standing perpendicular.
Prescribed Sets:
This is a repeat from last week, but we are adding a set to in crease volume this week. Do some warm up sets here work ing up to a tough 8 reps. Once there do 4 total sets of 8. On at least one set, try to beat what you did last week for weight, even if it’s only a 5 lb plate. The 8th rep (on all sets) should be the last rep you can get with good form. This is critical! In the video below, I am using a landmine. You can also use a t-bar as demonstrated in the video below that! Pro Tip: I want you to really focus on the tar get muscle, think hard about it during your sets as you are going, to enable a strong mind to muscle connection. This can increase muscle activation significantly.
Working Sets:
4
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• Bent-Over Barbell Rows
Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the hips while keeping your back flat and core engaged, allowing the barbell to hang at arm's length. Pull the barbell towards your lower chest or upper abdomen by squeezing your back muscles, keeping elbows close to your body. Lower the barbell back to the starting position in a controlled manner. Maintain a slight bend in the knees and avoid rounding your back throughout the movement. Keep your head in line with your spine and avoid using momentum to lift the weight.
Prescribed Sets:
We are going one more week here too, and adding a hard set as well to increase overall volume. Set stops up on these so that you can pull from about mid-shin. I want you to rest/ pause these meaning set the weight down for a split second to eliminate momentum, and then drive your elbows up to ward the ceiling as hard you can. Try to flex hard at the top too. This is controlled explosiveness. All 4 of your sets are 8 reps, but it’s a pyramid, so only the last set will be the one to failure. The sets preceding will not be to failure.
Working Sets:
4
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• Dumbbell Row
Place one knee on a bench and row a dumbbell upward to engage the back muscles.
Prescribed Sets:
Work your way up to a drop set here like last week on the one arm barbell rows, but now we are using dumbells. This is going to be your high intensity technique. The way I want you to do it, is say row 80lbs for 8, then 100 for 8, then on your last set you do 120 for a tough 8, drop it to 100 for 6 to 8, and then drop to 80 for 6 to 8 more. So, you drop the weights you added climbing up. The first 2 sets won’t be to failure, but the last one should be brutal and is beyond normal failure.
Working Sets:
2
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• Rack Pulls
Rack pulls are a variation of the deadlift performed with the barbell set on safety racks or blocks, typically at knee height or slightly below. To perform, position the barbell on the rack at the desired height, stand with feet hip-width apart, grip the bar with hands just outside the legs, keep the chest up, back flat, and core engaged. Initiate the lift by driving through the heels, extending the hips and knees to stand up tall, then lower the bar back to the rack with control. Maintain proper form throughout by keeping the back straight and avoiding rounding the shoulders. This exercise emphasizes the lockout phase of the deadlift and targets the posterior chain with reduced range of motion.
Prescribed Sets:
Do these from mid-shin. Work up to a pretty heavy 5 reps, and do 3 sets of 5. Leave 2 reps in the tank on each one. *Note – we occasionally sprinkle in some strength work. Generally, this is 5 reps or less.
Working Sets:
3
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• Dead Hang
To perform a dead hang, start by standing beneath a chin-up bar. Reach up and grasp the bar with both hands, using an overhand grip (palms facing away) or underhand grip (palms facing you). Your hands should be slightly wider than shoulder-width apart. Jump or step up to grab the bar, allowing your body to hang freely. Keep your arms fully extended, engage your shoulders by slightly pulling them down away from your ears, and maintain a straight body line. Avoid swinging or using momentum; focus on hanging still. Hold this position for the desired duration, breathing steadily throughout.
Prescribed Sets:
Put a weight belt on with some weight and let’s hang and stretch those lats. Stretch for as long as you can, shoot for 60 seconds.
Working Sets:
0
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• Decline Bench Leg Raises
Lie on a decline bench with your arms gripping the sides for support. Keep your legs straight and together, then lift them upward by engaging your lower abdominal muscles, raising your legs toward the ceiling. Lower your legs slowly back to the starting position without letting them touch the bench, maintaining control throughout. Keep your core engaged and avoid swinging or using momentum. Focus on a slow, controlled movement to maximize abdominal activation.
Prescribed Sets:
Do 4 sets close to failure here.
Working Sets:
4
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• Barbell/Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
Once warmed up, do 3 sets where you do 10 full range reps, followed by 10 partials out of the bottom, followed by a 10 second stretch to end the set. Take note of your weight, keep building the weight up on these.
Working Sets:
5