Strict Press - RKC Shoulder Shock

1. Strict Press RKC Ladder (To be done 3x/week)

125lbs x 1,2,3 (1 ladder) x 5

Total: 30 reps

2. Pull Ups (Mixture of pull ups, chin ups and neutral grip)

BW x 5 x 8 sets
BW x 2 x 5 sets

Total: 50 reps

Pause Jump Squats

1. Pause Jump Squats

180lbs x 3
205lbs x3
225lbs x 1
245lbs x 1
270lbs x 1

2. Jump Squats

280lbs x 1
270lbs x 1 x 3 sets

225lbs x 1 x 15 sets (60 seconds rest)

3. Stiff Leg Deadlifts

135x10
135x10
180x8 (2 second pause)
180x8

4. Calf Raises

90lbs x 10 x 7 sets w/ shrug at top.

Suffocation Reverse Grip Pause Bench

I imagine that the barbell = the problems and issues in my life. As I lift the bar and face the many problems (in life), the bar tries to suffocate and crush me (as the bar is paused on my chest). I channel all my inner strength to conquer the weight (and problems) and push through.


1. Suffocation Reverse Grip Paused Bench

180lbs x 1 x 16 sets (60 seconds)

2. Pull Ups

BWx11, 4, 4

3. Push Ups

BW x 25, 25, 12, 10, 10, 10, 10 - Total 102 reps

4. Machine Chest Work

55lbs x 10 x 3 sets
65lb x 10 x 1 set

5. Face Pulls

35lbs x 10 x 3 sets
40lbs x 10 x 1 set

6a. Barbell Curls

45lbs x 20 x 1 set
45lbs x 10 x 1 set

6b. Tricep Pushdowns

65lbs x 10
40lbs x 10 (Rope)
65lbs x 10

Snatch Grip Explosion Deadlifts

I imagine that motherfucking cunt at work is right in between my glutes (right between the ass/butt crack). In an effort to trap this cunt, I must deadlift the weight up, contract and squeeze so he gets crushed.


As this despicable cunt gets more annoying each week-- this is associated with the lower rest periods and heavier weight progression I put myself through-- I must work harder to keep the cunt trapped.

Ladies and Gentlemen, Snatch Grip Explosion Deadlifts.


1. Snatch Grip Deadlift

315lbs x 1 x 10 sets (60 seconds)

2. Leg Press

300lbs x 10
400lbs x 10
400lbs x 10

3.  4 x 10 Calves

Bruised Ribs Rows

New Training Phase:

Bruised Ribs Rows-

A Barbell Row 'variation' where one visualizes that their ribs = that douchebag at work and then proceeds to violently attack their ribs in an effort to hurt and bruise that motherfucker.

This motherfucker becomes more and more annoying each week (as the weight grows heavier)... therefore you have to get stronger and pull more violently each week to conquer and defeat this devil.


1. Bruised Ribs Rows (90 seconds rest)

205lbs x 3 x 12 sets

2. Barbell Curls

65lbs x 10 x 5 sets


3. Seated Cable Rows

100lbs x 10
100lbs x 10
140lbs x 6
100lbs x 8 (2 second hold at top)
80lbs x 8 (5 second hold at top)

Strict Press

1A. Strict Press  (As many as possible in 20 minutes)

110lbs x 5 x 6 sets
110lbs x 3 x 3 sets
110lbs x 1
110lbs x 3

1B. Pull Ups (Stopped after these sets)

BW x 5 x 5 sets
BW x 3 x 1 set


2. Push Ups

50 reps (20,10,10,10)

Squat

1. Squats (20 minutes)

270lbs x 1 x 11 sets

215lbs x 3 x 3 sets

2. Leg Press

200lbs x 10
300lbs x 10
400lbs x 10
300lbs x 20

3.  Stiff Leg Deadlifts

205lbs x 6
205lbs x 6
225lbs x 10

4. Calf Raises

180lbs x 12,12,10,10