Hi Friend!
Happy Friday to you!
I hope you had a great week. Today at breakfast we were talking about exercise and Vivi said unsolicited, that she could help me with my steps. "Here daddy. Give me your watch. I'll wear it and do your exercise for you. You can give me $10 for a workout. If I do 2 workouts, you can give me $20." Imagine if only you could have someone wear your smart watch and exercise and you could actually get the health, aesthetics and performance benefits from it, not just the data. :-)
Phase 5
Every phase has been fun and it continues this phase. I'm really excited for you and for this phase because I believe you're going to continue to get stronger and in better shape and it's going to continue to be fun. I wrestled the last couple of weeks with how many reps to start you with and I went with the under. I was going to start you with 6 reps and do 6 reps all phase long because I think that's much closer to muscular fatigue and maximum effort, but I've decided to start you with 5 reps and increase weight or reps each week to allow you to progressively increase your training stimulus and overload you to gradually get better.
My main thought process with starting 1 rep fewer was to grease the grid and make it super slippery to get started. What I mean is that I wanted to make it so easy to show up and train whether you feel amazing and energized on 1 end of the extreme or run down and beat up on the other end of an extreme, that there was ZERO hesitation or intimidation and as close to 100% of excitement and can do confidence. I want you to lift the weights and say, that was easy, I could have done more. If it's easy and you could have done more, you'll feel energized and not depleted. You'll move the weights fast, which in turn helps you to become faster. AND THEN my hope is you'll either
do more sets
increase the weight
increase the reps
thereby increasing your total volume. There is a risk on the front end that you could lose some strength, muscle mass, muscle size because you were under stressed or underloaded. I'm hoping that you'll chase the next set which will have many benefits and that you'll increase the weight and/or reps each week to recalibrate so that 5 reps or however many reps you're doing that week, feels like you can only do 1, no more than 2 more total reps. This will help ensure that the resistance or exercise level are appropriately challenging to get better and see and feel results, yet still be exciting that you can't wait to train and look forward to it, because there is zero intimidation and 100% excitement.
DB Load
The suggested Total DB Load this phase is 25-45% BW on strong days and 15-35% BW on light and fast days for our strength exercises. You might have to go a little lighter (or a lot) on our chops & lifts and our speed snatch progressions. In those instances choose the heaviest weights you can use, while still having perfect technique and feeling like you can do 1, no more than 2 more total reps.
1, No More Than 2 More Total Reps
This mantra is very important when you choose your exercise levels and/or resistances. If we're doing 5 reps, you want to feel like you could do 6, no more than 7. This will leave a little energy left in your tank for next time, reducing the chances of being wiped out after the workout. It'll also reduce your risk of injury during the workout. If you get 5 reps and you can't do anymore that's cool too. That's a perfectly calibrated set. Don't necessarily go lighter or easier on a strong day if this happens so long as your form was perfect.
Strong vs. Fast
White days on the sheet are strong days (25-45%BW suggested total DB Load).
Gray days on the sheet are fast days (15-35% BW suggested total DB Load).
The 1st, 3rd and 5th workouts are strong.
The 2nd, 4th and 6th workouts are fast.
Strong days you're trying to get stronger & better.
Fast days you're trying to recover and get your body to move fast.
Progressions
If you trained last phase you paid your dues and it's time to reap the rewards of your, down-2-3-hold-up, controlled tempo. The workout should feel instantly more awesome because of the progressions and then as you get to the strength because of the pace. I'm hopeful that you'll start to imagine fun plans you'll have for Memorial Day, 4th of July and into the summer, events where lots of photos will be taken and any physical events that may be coming up that you can connect the feelings you experience during training and the foreshadowing of how your efforts and those feelings can help peak you for special events that are coming up. Work backwards, just like you might with a moving to do list, a wedding to do list or a baby to do list.
Zoom Links
First things first. These are the same. Save these somewhere so you have easy access to them.
6:00am, M / W / F
https://us02web.zoom.us/j/908612251
Meeting ID: 908 612 251
Passcode: 4for4
9:00am, M / W / F
https://us02web.zoom.us/j/364600271
Meeting ID: 364 600 271
Passcode: 4for4
6:30pm, M - Virtual, T / Th - @ Mackenzie
https://us02web.zoom.us/j/271737590
Meeting ID: 271 737 590
Passcode: 4for4
Zoom Folder
Phase 5, 2022
2022, P5, Workout Card pdf's.
Extra
Virtual
