phase 2: creature feature

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overview:

welcome to weeks 5-8 of the monster maker. the purpose of this phase is to build raw strength and explosive power. here we start to introduce concepts in the realm of powerlifting, olympic lifting, and sports-specific / athletic training and conditioning. we will focus on form, function, movement, and body positioning here quite a bit. if you are new to these lifts and techniques, you might want to watch a few instructional videos or read articles either here on deathcomeslifitng.com as well as plenty of other reliable sources on the inter (spider) webs. but, most importantly, practice and refine your technique with extremely light weight (im talking empty barbell or pvc pipe light) before packing on the iron. don't be scared... we only want a bite...

the split here is a little different from phase 1's. because the movements we are working with are primarily compound, as in they work multiple muscle groups, if not the entire body, we want to take a full day in between each lifting day to allow the body to recovery adequately. As opposed to phase 1 that was made up more of isolation lifts, we could hit the gym many days in a row without overlapping muscle groups. here not so much. so pay attention ya freaks!!

our workouts are going to center around 5 main lift variations: squat, deadlift, bench press, military press, and clean or snatch. our days off will mostly consist of functional cardio. week 5's reps for the main lift are 5x5, week 6's 4x4, week 7's 3x3, and week 8's 2x2.  the split is as follows:

week 5:

day 1: the squat thing: back squat,  overhead squat & snatch practice

the most challenging and demeaning movement of all.. makes sense to start with it first, right? its like going to hell and punching the biggest demon on the first day. all down hill from there.... except not really.  we will focus today on the king of all strength exercises, the barbell back squat. We will address the overhead squat and snatch later in the workout using extremely light weight for technique practice / cardio. and remember to always adequately warm up those cold corpses and hearts of yours.

barbell back squat 5x5  *take as much rest as needed. this is purely about strength so make sure you're fully recovered (or close enough to it) for each set*

double kettlebell front rack position split squats 4x6/leg  *Superset with* kettlebell single leg deadlifts 4x6/leg

circuit 

6 toes to bar / hanging leg raises

6 snatches 

6 overhead squats

x3-5

day 2:chiller theater: rest/recovery/cardio

same as the rest days in phase 1. Do some cardio but no need to kill yourself (yet). Stretching, yoga, and whatever recovery techniques float your coffin are strongly encouraged.

day 3: demon delts: military press & metcon

pvc pipe warm up: 10 pass throughs, 10 left circles, 10 right circles, 10 figure 8.

3 rounds

30 second pull up bar hang

5 push ups

*

military press 5x5 *standing, core tight, and strict.. movement initiated with shoulders, no hip or leg drive at all.

alternating heavy kettlebell cleans 4x4/arm

push press 4x8 *military press initated with slight hip dip and drive

metcon

5 wall walks

5 band pull aparts

5 wall balls

500m row

3 rounds

 

day 4: chiller theater: rest, cardio, recovery.

listen to some new music or read an interesting book!

day 5: raise the dead.. beach is that way: deadlift, back, & biceps

toes to bar 3x5 superset with kettlebell swings 3x10 *light*

deadlift 5x5

pull ups 4 x as many as possible *if you can do more than 10, add weight.

barbell rows 4x8

standing dumbbell alternating bicep curls 5x5/arm

day 6: push yourself to the grave: bench press, chest, triceps, & abs

pvc shoulder warm up and rotator cuff light dumbbell raises, int & ext rotation

bench press 5x5

incline alternating db chest press 4x6/arm *superset with* bent over rear delt fly 4x8

flat bench dumbbell fly 4x10 *superset with* flat bench barbell skull crushers 4x10

metcon

2 min max row

max side plank

2 min max row

max opp side plank

2 min  max row

max plank

day 7: chiller.

literally chilling. do some light cardio and prepare yourself for week 6(66)! you'll need it.

 

week 6

day 1: its a trap: power clean & boulders... i mean shoulders

power clean 4x4

barbell complex: 3 hang power cleans, 3 push presses, 3 push jerks.. x5.  *this is again meant for lighter weight, to reinforce proper technique, and to burn out your shoulders.

dumbbell shrugs pyramid 30, 20, 10, 5, 5, 10, 20, 30

metcon

assault bike 15 calories

3 down and back runs

x3

day 2: quadzilla: front squat, ohs squat practice, ABS.

front squat 4x4

double kettlebell front rack walking lunges 4x6/leg *superset with* kb goblet squat 4x10

overhead squat 4x10 *superset with* toes to bar 4x10

ab wheel roll outs 3 x failure

 

DAY 3: REST & RECOVERY

 

DAY 4:count rackula returns: BENCH PRESS & TRICEPS

BENCH PRESS 4X4

INCLINE HAMMER STRENGTH PRESS MACHINE 4X10

INCLINE DUMBBELL FLY 4X10

SEATED OVERHEAD DUMBBELL TRICEP EXTENSION 5X6

TRICEP ROPE EXTENSIONS 4X12

METCON

ROW 1000M 

5 BOX JUMPS

X3

 

DAY 5: chiller theater: REST & RECOVERY

do the zombie walk!!

 

DAY 6(66): SNATCH, PUSH PRESS, & ABS

MED BALL SLAMS 4X10 *SUPERSET WITH* MED BALL OVERHEAD WALKING LUNGES 4X10

SNATCH 4X4

PUSH PRESS 4X8 *SUPERSET WITH* HEAVY KETTLEBELL SWING 4X8

METCON

3 ROUNDS CONE DRILLS OR DOWN AND BACK SPRINTS 

MAX PLANK

X3

 

DAY 7: chiller theater: REST & RECOVERY

the iron crypt awaits you're return for week 7. hell also awaits... 

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WEEK 7

now all the reps start to get lower than hell. starting to back off on the conditioning and really just focus on the strength gains in the last 2 weeks. we will still utilize traditional cardio training, just not as much. but don't worry, your sexy corpse will have plenty of time to get shredded in phase 3. beware the moon.. I mean weights.. 

DAY 1: oh god i'm dead again: DEADLIFT, ABS, & BICEPS

PULL UP BAR MAX HANG X3

DEADLIFT 3X3

1 ARM KB POWER ROW 4X8/ARM *SUPERSET WITH* TOES TO BAR 4X FAILURE

BICEP BARBELL CURLS 5X10

PREACHER CURLS 4X12

row 15min

DAY 2: chiller theater: cardio: REST & RECOVERY, & Abs

strongly suggest some iso metric core work for the stability you'll need for all these cruel and menacing heavy lifts!

pick your poison: cardio of choice for 30-45 minutes!!

 

DAY 3: jacked-o-lantern: BENCH PRESS, CHEST, & TRICEPS

BENCH PRESS 3X3

INCLINE DB PRESS 4X6

CABLE CROSSOVER 4X10 *SUPERSET WITH* WEIGHTED PUSH-UPS 4X10

BARBELL SKULL CRUSHERS 5X10

OVERHEAD ROPE EXTENSIONS 4X12

no cardio. get big.  drink blood.

 

DAY 4: welcome to hell: OVERHEAD SQUAT

LIGHT FULL CLEANS 3X10 *SUPERSET WITH* OVERHEAD MED BELL WALKING LUNGES 3X10

OVERHEAD SQUAT 3X3

LEG PRESS 4X10

SINGLE LEG KB DEADLIFT 4X8/SIDE

METCON

ASSAULT BIKE 45 SEC X 5

 

DAY 5: keep on rocking: REST & RECOVERy and Cardio

keep the blood flowing through your evil veins and don't forget to rock n roll!!

 

DAY 6: return of the demon delts: PUSH JERK, SHOULDERS, & ABS

BARBELL COMPLEX WARM UP: DEADLIFT - CLEAN - POWER CLEAN - HANG POWER CLEAN - SNATCH - HANG POWER SNATCH - PUSH PRESS - THRUSTER X3

PUSH JERK 3X3

STANDING SIDE LATERAL RAISES 4X10 *SUPERSET WITH* DECLINE BENCH SIT UP 4X10 (HOLD WEIGHT IF NECESSARY)

SINGLE ARM ALT KB SNATCHES 4X6/ARM *SUPERSET WITH* BURPEES 4X12

DAY 7: chiller theater: REST & RECOVERY

ENJOY YOURSELF. DRINK BLOOD BUT DON'T LIFT WEIGHTS. 

go for a run in the graveyard!!!

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WEEK 8

THIS IS GOING TO BE A TRUE POWERLIFTING WEEK. TRADITIONAL DEADLIFT, BENCH PRESS, AND SQUAT. PLUS A MILITARY PRESS/SHOULDER DAY.  MAKE IT HEAVY AND MAKE IT COUNT. NEXT WEEK GETS WEIRD!

DAY 1: DEADLIFT

DEADLIFT 2X2 *WORK UP TO THIS, WARMING UP AND ADDING WEIGHT SLOWLY*

LAT PULLDOWNS 4X8

BARBELL ROWS 4X8

ALT HAMMER CURLS 4X8

EX BAR CABLE CURLS 4X12

 

DAY 2: REST, RECOVERY, CARDIO, ABS

if you don't know, now you know!!

 

DAY 3: BENCH PRESS

BENCH PRESS 2X2

INCLINE BARBELL BENCH PRESS 4X10

FLAT BENCH FEET UP DB FLY 3X10 *SUPERSET WITH* DIPS 3 X FAILURE

TRICEP STRAIGHT BAR PRESS DOWNS 6X8

METCON

10 MIN MAX ROW

 

DAY 4: REST, RECOVERY, LIGHT CARDIO

 

DAY 5: SQUAT

SQUAT 2X2

OVERHEAD SQUAT 4X8

FRONT SQUAT 4X8

HAMSTRING CURL MACHINE 3X10 *SUPERSET WITH* LEG EXTENSION 3X10

METCON

ASSAULT BIKE 5 X 30SEC

DAY 6: MILITARY PRESS, SHOULDERS

military standing strict press 2x2

shoulder killer circuit 5x10 of each

front raises

lateral raises

Arnold presses

rear delt flyes

db shrugs

incline treadmill walk: 20 min. bring it.

 

day 7: rest

and on the seventh day, the monster rested.

 

 

 

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