Filed under: Training
Last Wednesday I wrote about what a normal Upper Body day my look like for me. I noted how I am not a fan of volume, or lots of extra conditioning.
My Lower Body days are much the same mindset. These days I bang out a few quality sets and call it a day. I will note that I do spend quite a while warming up when I squat or deadlift. I will do roughly 5-6 warm up sets before I even start counting them as work sets.
This allows me to groove my pattern, bar speed and continue to warm up my joints and CNS. It makes a world of difference for me.
Wedneday – Lower Body Day
Pre Work: Foam Roll at home, Dynamic Warm-up at gym
A1. Back Squat – 2×3, 1×5-6
A2. Various Mobility – Wall Hip Flexor Mobilizations, No Money Drill – 3×8 (/side) of each
B1. Walking DB Lunges – 3×6-8/side
B2. Usually catching my breath, some various corrective work – Side Lying External Rotations – 3×12/side
C1. KB Swings – 3×20 (I only have a 35lber, but I am asking for a bigger one for Christmas)
C2. Turkish Get-Ups – 3×5/side
To be totally honest I don’t even always do that much volume. On days when I am feeling a little beat up or run down, I may just do 2 sets of lunges and 2 sets of swings. It is really based on how I feel.
To me the take home point is that your training does not have to be overly complicated, with crazy half-cocked exercises. Train hard (and smart) and eat real food and that will take care of so many things.
I will wrap this up with my Total Body/Upper Body day that finishes off my training week. If anybody has any questions or wants to see any more reasoning behind any of the program, just let me know!
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