Warmup: Foot MFR, Toe Pulls, Frog Squats, Indian Clubs – Natural, 2 Clubs, all patterns, 24kg Swings and Snatches
Bench Press (TPB, Thumb+ off smooth, wrist wraps)
135×5
185×5
205×5
225×5
235×5
–I am going to use that grip and wrist wraps for this program. When the monsters @ the Compound grip the bar that wide going raw, I have good reason to listen.
–On Day 1, the goal is to set your weight for the rest of the program by building up to a 5×5 that ends in a comfortable lift. I defined comfortable by hitting all reps on 1 breath, so I’m @ 235. My bench is probably what took the biggest hit after dropping weight, but I still insist it’s my shoulder(s) that’s the problem. Anybody know a good manual therapist? Hey, I also got up @ 2:30 in the morning to get home today, so maybe my Omega Wave was lousy for a big 5 today.
–The bench part of this program will probably be the hardest part for me to nail every time because I am usually training by myself, and with my technique, it is very hard for me to lift off for myself. We’ll get it done.
Bat Wings
DB 50# 2x10s hold
KB 32kg 2x10s hold
DB 85# 2x10s hold
–Instructions are to find a weight to base the progress.
–In situations where I don’t have what I need, I’ll use a Light Band under the bench and go by feel.
Bird Dog
1×8/8 w/5s hold
KB 1-arm Press
16kg x3/3
24kg x3/3
32kg x3/2
–28 is probably where I’m at here.
Complex (Row, Clean, Front Squat, Military Press, Back Squat, Good Morning, bar-3x ea)
bar
65#
95#
–Recommended finishing point was 95# for this “getting to know you” Day 1.
–My version will be Row, Clean-Grip Snatch, Back Squat, Military Press, Back Squat, Good Morning. I am fine front squatting with straps, but I am not fussing with my wrists and tri’s getting into the rack with big weight. Plus, Gattone said I could snatch.
Squat (no belt)
95×30
Recharge days will be KB work, Speed DLs, and Cardio, which of course you’re not supposed to do in Mass Made Simple.
