KettlebellPlanet.com

Here are a couple of training sessions I did so far this week. Hopefully they give you some ideas on how to get bigger, stronger and maybe even faster.

Monday was a classic bodybuilding day of training. Something I don't do too much but with all the strongman training I find my middle and upper back doesn't get a lot of quality reps.

Monday, Back Hypertrophy Workout

• Mobility Work
• Dynamic Warm-up
• empty barbell complex
• A1 Fat Grip Pull-ups
• 5 x max
• A2 Rack Dead Stop Bent Over Rows
• 5 x 8-10
• B1 Snatch Grip Shrugs
• 4 x 12-15
• B2 1 Arm Dumbbell Rows
• 4 x 6-8
• Cable Curls
• 3 x 20

On Tuesday I go through a brutal session of pressing and squatting. It takes about 40 minutes at a fast pace and I am pouring sweat by the end of it. The idea here is to start with a heavy partial movement to shock the nervous system, then go almost straight into a full range of motion lift as you normally would, then finish with a really explosive lift to develop power and stimulate the metabolism.

Tuesday, Vertical Pressing and Squatting

• Mobility Work
• Dynamic Warm-Up
• empty barbell complex
• Vertical Pressing Complex, 4 rounds of 3-5 reps
• Seated Vertical Rack Press
• load up the bar to overload the nervous system
• Standing Strick Military Press
• full range of motion for hypertrophy
• Explosive Push Press or Jerk
• don't be afraid to go really heavy on this lift but use a lot of leg drive to explode the bar up
• Squatting Complex, 4 rounds of 3-5 reps
• Front Squat Quarter Squat
• load up the bar to overload the nervous system
• Ass to Grass Front Squat
• deep and heavy for hypertrophy
• Jump Squat
• light weight, speed and explosiveness
• Back Squat
• 1 x failure to finish off the workout. I got very mad when a "man" next to me complained to his trainer that he couldn't do side planks because his arms are too weak. So I added these squats to show him how big of a mangina he is.

http://www.kettlebellplanet.com/