Bench Press

1x5@ 30%,40%,50%

then:

3x15 Dips

3x15 Barbell Rows

3x15 Barbell Curls

Deadlift

1x5@ 30%,40%,50%

then:

Single leg RDL's 20 Reps/ Side.  Complete all reps on left leg first.  Tempo= 3-1-3-1

Single leg PVC Good Mornings 15 Reps/Side.  Complete all reps on left leg first.  Tempo= 3-1-3-1

King Deadlifts 12 Reps/Side.  Left leg first.  Tempo= 3-1-2-1 (two second pause in the hole)

Deadlifts (95/135) 10 Reps Tempo= 3-1-6-1

Plan on doing a "sexy" met-con today.  What does that mean?  It refers to a phrase coined by Melissa Urban on her blog, "Whole9".  She wrote an article I linked to recently: http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/.  When overly relied upon, met-cons (think workouts like Fight Gone Bad, or Filthy Fifty) can fool us into a certain self-satisfied complancency.  I don't think we're in danger of that here at get BUILT as we do "brand name" met-cons sporadically at best.  But today, we're bringing sexy back.  The team here at getBUILT has put it down on the board at 203 E. MAIN. and we're using phrases like "Instant Classic" to describe it.  We're quite pleased with ourselves (we often please ourselves).  This time we think we're going to smite  please you. Plan on putting out for this one.  We've dubbed it "Sexy Time".  Its waiting on you at the box.  Show up and plan on leaving breathless.

Shoulder Press

1x5@ 30%,40%,50% (3 total sets my fellow mathletes)

then climb aboard the magical mystery pain train for the following (again, props to Coach Ian King for tempo prescription and some of these exercises):

20 Reps barbell forearm extensions (= palms down) w/ unloaded barbell (use the 15k bar if necessary)[kneel on the floor, forearms resting on bench, hands hanging off of bench]  Tempo: lower for a 3 count, raise in 1, hold the contraction for 1 (3-1-1)

20 Reps barbell forearm flexion (= palms up).  Same tempo/load

Triceps Tri-Set- (rest as little as possible between movements)

Grab a plate (you pick the load) hold it like a steering wheel.  Take it overhead and lower it behind your head.  No bonus points for clubbing yourself in the skull. Tempo= 4 seconds lowering, 2 second pause in the bottom, 2 seconds to raise the load.  10 Reps

Band Pushdowns- use the burliest band you can manage.  Tempo= push down for 2, hold for 2, come back up in 4. 10 reps

Dips- modify as needed.  Tempo= 4 seconds lowering, 2 second pause, 2 seconds up.  10 reps

Shoulder Tri-Set- (rest as little as possible between movements)

High Pulls (65/33) 12 Reps 1 1/3 reps.  Grab a bar in the middle, hands about 4 inches apart.  Execute an upright row, (bar to chin) lower the bar to the nipple line (yes, I said nipple) and return to the chin, then lower the bar completely= 1 rep

Bradford Press (65/33) 8 reps begin w/ barbell at shoulder height in front and raise the bar just high enough to clear the head and lower bar to upper traps (pays to be yoked) and return bar to front, again taking it just high enough to clear head= 1 rep.  Tempo= 4-1-4-1

Shoulder Press (65/33) 12 reps Tempo= Raise the bar in 3 seconds, pause 1 second at the top, lower in 6 seconds.

Welcome to the second annual de-load week.  Right, it's not annual, but it's what we do every 4th week these days.  What to expect?  We'll still deadlift, shoulder press, squat, and bench, doing 3 sets of 5@ very modest percentages.  What will follow though will be a good bit different than anything we've done previously.  Intensity (as measured by percent of 1RM) will be low, but don't let that lull you into a sense that this week will be anything but challenging.  In all likelihood, you will be strenuously challenged, but it ain't what you'd expect.  Bottom line, show up (the fundamental personality trait of those who reside in Awesomeville) and plan to exercise.  I will draw heavily on work that I've been introduced to through Australian strength coach Ian King.  He advocates adherance to specific tempo protocols during execution of the selected exercises.  As anyone who has participated in the house "metronome challenge" on dips can attest, sticking to a set cadence can quickly become a chore, a painful chore.  Happy Monday all, let us get BUILT.

Squat

1x5@ 30%

1x5@40%

1x5@50%

then:

climb on the pain train