phase 2: creature feature
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:
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
6 toes to bar / hanging leg raises
6 overhead squats
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.
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
5 wall walks
5 band pull aparts
5 wall balls
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*
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
2 min max row
max side plank
2 min max row
max opp side plank
2 min max row
day 7: chiller.
literally chilling. do some light cardio and prepare yourself for week 6(66)! you'll need it.
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
assault bike 15 calories
3 down and back runs
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
5 BOX JUMPS
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
PUSH PRESS 4X8 *SUPERSET WITH* HEAVY KETTLEBELL SWING 4X8
3 ROUNDS CONE DRILLS OR DOWN AND BACK SPRINTS
DAY 7: chiller theater: REST & RECOVERY
the iron crypt awaits you're return for week 7. hell also awaits...
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
1 ARM KB POWER ROW 4X8/ARM *SUPERSET WITH* TOES TO BAR 4X FAILURE
BICEP BARBELL CURLS 5X10
PREACHER CURLS 4X12
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
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!!!
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
10 MIN MAX ROW
DAY 4: REST, RECOVERY, LIGHT CARDIO
DAY 5: SQUAT
OVERHEAD SQUAT 4X8
FRONT SQUAT 4X8
HAMSTRING CURL MACHINE 3X10 *SUPERSET WITH* LEG EXTENSION 3X10
ASSAULT BIKE 5 X 30SEC
DAY 6: MILITARY PRESS, SHOULDERS
military standing strict press 2x2
shoulder killer circuit 5x10 of each
rear delt flyes
incline treadmill walk: 20 min. bring it.
day 7: rest
and on the seventh day, the monster rested.