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This has probably been the busiest August and September of my life! I have been so frickin busy that fellow Independent Barbell members pretend not to know who I am. Needless to say I am playing catch-up right now.

The key to getting strong or in shape AGAIN quickly is simplicity and consistency. Focus on what you know works and stop missing workouts. Here are the workouts I did this weekend to get lifts back up.

Saturday - Upper Body

• Bench Press
• worked up to a max single 
• then dropped it down for 3 x max reps at 80% for some size
• T-Bar Row
• between each set of bench press I did a set of rows
• 8-10 reps per set
• finished with one crazy heavy set for as many reps as possibe (6 I think)
• Arm Circuit
• E-Z Curls
• 3 x 8-10
• E-Z Lying Triceps Extensions
• 3 x 8-10
• DB Fly's
• 3 x 10

So Saturday's workout was pretty simple as you can see. Some heavy pushing and pulling followed by a gun show!

Sunday - Lower Body

I planned on doing some front squats but my right groin is still a little tight from last weeks' FSQ session so I opted to do Good Mornings instead. When in doubt about what to do for your legs, hit the front squats.

• Good Morning
• worked up to a max triple
• 3 x 5 at 80% of max
• GHR
• 3 x 10
• Ab Roll Outs
• 3 x 5
• starting on my feet and dropping to my knees when my abs failed

Another simple but tough workout. The key to getting stronger is to find a good spotter and then put some crazy heavy weight on the bar.  

Don't be afraid to miss a weight, the tension of max weights forces your muscles and nervous system to adapt!



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