10/10/2021 BW:180.8 – Treadmill x 45min @ 3.0mph/ 7.5-10.0% Grade Situps x 25,10,10,8,7,5,5,5 [30s rest] Pushups x 30,20,10,8,7,8,7 [30s rest] Chinups x 10,5,5,5,5,3,4,3 [30s rest]
10/11/2021 BW: 180.8 – Comp Deadlift: 287.5×5 325×1 355×1 385×1 287.5×5 x 4 sets – Comp Bench: 220×3 240×1 260×1 275×1 220×3 x 7 sets – Back Raise x BW x 25,20,15,15,15,15,20 [30s rest] DB Row: 65 x 10 x 4 sets [30s rest] BB Bicep: 45 x 8 x 5 sets [30s rest]
10/12/2021 BW:180.8 – High Bar Squat: 262.5×5 x 5 sets 300×1 330×1 340×1 350×1 – Comp Press: 140×3 x 8 sets 155×1 165×1 175×1 – RFESS: 15’s x 8 x 5 sets [30s rest] Seated DB Press: 15’s x 15,15,10,10,10 [30s rest] Banded Tricep Pushdown: Average x 20,20,20,10,10 [30s rest]
10/13/2021 BW: 182.0 – Treadmill x 15min @ 3.0mph / 10.0% Grade Assault Bike x 15min HIIT Ab Wheel x 35,25,15,10,10 [30s rest] Pullup x BW x 10,5,5,4,3,3 [30s rest] Side Plank x 45s x 3 sets; x 30s x 2 sets [15s rest] Situp x 20,10,10,10,10 [45s rest] DB RDL: 65’s x 8 x 5 sets [30s rest]
10/14/2021 BW: 181.8 – Treadmill x 15min @ 3.0mph/10% Grade – Pause Deadlift: 262.5×5 x 5 sets 330×1 340×1 350×1 – Close Grip Bench: 220×3 x 8 sets 245×1 260×1 275×1 – Back Raise x 25lb x 10 x 5 sets
10/15/2021 BW:181.8 – Neutral Chinup x 5 x 10 sets Dips x 10 x 5 sets Knee Raise x 15,10,8,7,5,5 Situp x 10 x 5 sets Assault bike x 15min
Sunday 10/03/2021 BW:181.8 – Incline Treadmill x 30min Assault Bike x 30min – Chinup x 5 x 10 Calf Raise x 20 x 10 Knee Raise x 10 x 5; x 5 x 5 Side Hold x 30s x 10
Monday 10/04/2021 BW: 184.4 – Deadlift: 285x5x5 340×1 360×1 380×1 – Bench: 215x3x8 245×1 260×1 270×1 – Pushups x 25,10,15,10,5 [30s] Biceps x 33lb x 25,15,15,10,10
Tuesday 10/05/2021 BW: 182.2 – High Bar Squat: 262.5x5x5 300×1 325×1 350×1 – Press: 140x3x8 160×1 175×1 – Back Raise x BW x 20 x 5 sets Band Pullaparts x Mini x 20 x 5 Band Tricep x Average x 20 x 5
Wednesday 10/06/2021 BW:182.6 – Incline Treadmill x 30min Assault Bike x 30min – Band (Average) Assisted Pullup x 15,10,8,5,5; BW x 5,5 [30s] Ab Wheel x 30,20,15,15,10,10 [30s] Situps x 10,5,5,5,5,5,8,7 [30s]
Thursday 10/07/2021 BW:182.4 – Pause (@ Knee) Deadlift: 260x5x5 315×1 330×1 345×1 – Close Grip Bench: 215x3x8 240×1 255×1 270×1 – RFESS x BW x 15 x 5 sets 3-Way Shoulder Raise x 10’s x 7 x 5 sets Biceps x 45lb x 10 x 5 sets
Friday 10/08/2021 BW:182.0 – Incline Treadmill x 30min Assault Bike x 22.5min – Knee Raise x 15,10,5,5,5,5,5 Barbell Row x 15reps x 35lb, 55lb, 75lb, 95lb, 95lb, 95lb, 75lb, 55lb, 35lb Side Plank x 45s x 3 sets [15s rest] Pushups x 25,15,10 [30s rest] SA DB Row x 65lb x 10 x 3 sets
Saturday 10/09/2021 BW:182.2 – High Bar Pause Squat: 262.5x5x5 300×1 330×1 350×1 – Low Incline Bench: 195x3x8 220×1 245×1 – Dips x 20,15,15,15,10 DB Bicep x 15’s x 20,20,15,15,10 Back Raise x BW x 10 x 10
Sunday 09/26/2021 BW:181.0 – Inverted Row: BW x 10 x 10 sets Blast Strap Plank: 45s x 2; 30s x 8 Feet Up Side Plank: 45s, 40s, 35s, 30s, 30s Assault Bike LISS x 30min – 9.6 Miles
Monday 09/27/2021 BW: 181.2 – Deadlift: 315×1 350×1 375×1 280×5 x 5 sets – Bench: 245×1 265×1 212.5×3 x 8 sets – Pushups x 10 x 10 sets Plate Hammer Curl: 45x10x5; 25x10x5
Tuesday 09/28/2021 BW:182.0 – High Bar Squat: 280x5x5 325×1 350×1 375×1 – Press: 137.5x3x8 160×1 172.5×1 – Back Raise: 25lb x 12r x 6 sets – 3-Way Shoulder Raise: 15’s x 5 x 5 sets
Wednesday 09/29/2021 BW: N/A – Incline Treadmill x 45min DB Row 50 x 10 x 5 Ab Wheel x 10 x 5 Side Plank x 30s x 5 Hollow Body Hold x 30s x 5 DB Bicep 20’s x 10 x 5
Thursday 09/30/2021 BW: N/A – Pause (@ Knee) Deadlift: 255x5x5 285×1 315×1 340×1 – CG Bench: 212.5x3x8 225×1 245×1 260×1 – RFESS: BW x 10 x 5 3-Way Shoulder 10’s x 10 x 5
Friday 10/01/2021 BW:183.0 – 2ct Pause Squat: 275x4x6 315×1 350×1 – Low Incline Bench: 192.5x3x8 225×1 240×1 – Dips x 10 x 5 sets Biceps 45 x 10 x 5 sets
Sunday 09/19/2021 BW: 181.2 – Assault Bike x 30min – 10.1 Miles [5min LISS; 20/100 x 10; 5min LISS] Supinated Inverted Row x 10,10,10,8,8,8,8,8,5,5 [EMOM] Blast Strap Plank x 30s x 6 sets [30s] Copenhagen Plank x 15s x 4; Side Plank w/ Abduction x 30s x 4 sets Calf Raise x 25 x 4 sets Banded Tricep Pushdown x 25 x 4 sets
Tuesday 09/21/2021 BW:178.8 – High Bar Squat: 330×1 350×1 370×1 277.5×5 x 5 sets – Press: 155×1 170×1 135×3 x 8 sets – Back Raise: 25lb x 10 x 6 sets 3 Way Shoulder Raise: 10’s x 12 x 3 sets
Wednesday 09/22/2021 BW:180.8 – Pullups: BW x 5 x 10 sets Band Assisted (Avg) x 10 x 5 sets – Ab Wheel: Knees x 10 x 10 sets [30s rest] – Side Bend Hold x 30s x 5 sets – DB Bicep: 25’s x 20,18,15,12,10 – Assault Bike x 30min – 10.0 Miles [5min LISS; 20s/100s HIIT x 10; 5min LISS]
Thursday 09/23/2021 BW:181.2 – Pause (Below Knee) Deadlift: 285×1 315×1 335×1 250×5 x 5 sets – Close Grip Bench: 230×1 245×1 260×1 207.5×3 x 8 sets – Rear Foot Elevated Split Squat: BWx10 x 10 sets – 3-Way Shoulder Raise: 5’s x 10 x 5 sets
Friday 09/24/2021 BW:181.0 – Assault Bike x 30min – 10.1 Miles [60s/60s x 15] Knee Raise x 10 x 10 sets BB Row: 100lb x 10 x 6 sets / BB Shrug: 100lb x 10 x 4 sets 45 Degree Side Bend Hold x 30s x 10 sets – JUDO x 60min
Saturday 09/25/2021 BW:181.2 – 2ct Pause Squat: 320×1 340×1 360×1 270×5 x 5 sets – Low Incline Bench: 215×1 235×1 190×3 x 8 sets – Dips: BWx10 x 10 sets DB Bicep: 15’s x 10 x 10 sets
Sunday 09/12/2021 BW:180.6 – Blast Strap Inverted Row x 10 x 10 [30s rest] Blast Strap Plank x 30s x 5 sets [30s rest] Copenhagen Plank x 15s x 5 sets [30s rest] Assault Bike x 50min LISS – 16.1 Miles
Monday 09/13/2021 BW: 181.8 – Deadlift: 365×1 275×4 x 5 sets – Bench Press: 255×1 275×1 205×3 x 8 sets – Pushups x 10 x 10 [30s rest] BB Bicep: 45 x 10 x 7 sets
Tuesday 09/14/2021 BW: 180.8 – High Bar Squat: 350×1 365×1 275×4 x 5 sets – Press: 155×1 170×1 135×3 x 8 sets – 45 Degree Back Raise: 25lb x 10 x 5 sets – 3-Way Shoulder Raise: 15’s x 8 x 4 sets
Wednesday 09/15/2021 BW:182.0 – Assault Bike x 30min – 9.9 Miles [5min LISS; 30s/90s x 10 reps; 5min LISS] Ab Wheel x 10 x 10 sets [30s] Pullups: BW x5x5; x4x5; Green Assisted x 10,10,8,7,5 45 Degree Side Bend x 10 x 5 sets DB Bicep 10’s x 10 x 10 sets [30s] Incline Treadmill x 22.5min @ 4.0mph/5% Grade
Thursday 09/16/2021 BW:181.2 – Pause (Below Knee) Deadlift: 330×1 250×4 x 5 sets – Close Grip Bench: 255×1 205×3 x 8 sets – RFESS x 10r x 5 sets 3-Way Shoulder Raise: 10’s x 12 x 5 sets
Friday 09/17/2021 BW: 182.2 – Knee Raise x10x5; x5x5 [60s rest] Single Arm DB Row: 65x10x5; x5x5 [60s rest] DB Side Bend: 55×15 x 3 sets Assault Bike x 30min LISS – 10.1 Miles
Sunday 09/05/21 BW:180.0 – Assault Bike x 50min – 16.8 Miles [LISS x 15min; 20/100 x 10; LISS x 15min] Hanging Knee Raise x 25,10,10,8,7 Single Arm DB Row: 50×25,10,10,10,10 45 Degree Side Bend: BW x 20,10,10,10,10
Monday 09/06/21 BW:179.0 – Deadlift: 380×1 405×1 350×4 x 6 sets – Bench: 255×1 275×1 235×4 x 6 sets – Low Incline Bench: 215×1 160×6 x 6 sets – Pushups x 35,10,10,10,10
Tuesday 09/07/21 BW: 179.2 – High Bar Squat: 330×1 355×1 305×4 x 6 sets – Press: 155×1 134×4 x 6 sets – Tricep Pushdowns: 50 x 10 x 3 sets
Wednesday 09/08/21 BW: 180.2 – Assault Bike x 50min – 15.3 Miles [5min Warmup; 45/75 x 5; 20/100 x 5; 10/110 x 5; LISS x15min] – Ab Wheel x 10 x 10 sets [30s rest] Pullup: BW x 3 x 10 sets [EMOM] Band Assisted (Green) Pullups x 12,12,12,8,8,8 Copenhagen Plank x 15s x 5 sets BB Bicep x 33 x 25r x 3 sets
Thursday 09/09/21 BW:182.8 – Pause Deadlift @ Just Below Knee: 325×1 245×4 x 5 sets – Close Grip Bench: 250×1 200×3 x 7 sets – RFESS x 10 x 4 sets – 3-Way Shoulder Raise: 5’s x 10r x 4 sets
Friday 09/10/21 BW:182.4 – Assault Bike x 50min – 15.4 Miles – Easy LISS x 50min Knee Raise x 15,15,10,10,5,5 Single Arm DB Row: 65 x 15,10,10,10,10 DB Side Bend: 10 reps @ 15, 35, 55, 75, 75
Saturday 09/11/21 BW:180.2 – 2ct High Bar Pause Squat: 325×1 350×1 262.5×4 x 5 sets – Low Incline Bench: 225×1 180×3 x 8 sets – BB Strict Bicep Curl: 33×5 53×5 73×5 93×5 100.5×4.5
Monday 08/30/21 BW: 181.2 – Assault Bike x 45min / 14.8 Miles Band Assisted (Green) Pullup x 15,10,8,7,5 Hanging Knee Raise x 15,10,10,5,5 45 Degree Side Bend x 15,10,10,10,15 Bent Over Rear Delt Raise: 5’s x 25,15,10 – 60min JUDO
Tuesday 08/31/21 BW: 179.6 – Comp Deadlift: 365×1 405×1 325×5 x 6 sets – Comp Bench: 260×1 275×1 225×5 x 6 sets – Low Incline Bench: 185×1 215×1 150×7 x 6 sets – BB Bicep x 45 x 15 x 5 sets Pushups x 15 x 5 sets
Wednesday 09/01/21 BW: 180.2 – High Bar Squat: 325×1 355×1 285×5 x 6 sets – Press: 140×1 155×1 125×5 x 6 sets – Sumo Deadlift: 365×1 390×1 315×5 x 6 sets
Thursday 09/02/21 BW: 179.0 – Assault Bike x 45min / 15.0 Miles Hanging Knee Raise x 20, 10,10,8,7 45 Deg Side Bend x 10 x 6 sets Neutral Chinup x 5 x 10 sets [EMOM] 3-Way Shoulder Raise: 10’s x 10 x 3 sets Plank x 30s x 2 sets
Friday 09/03/21 BW: 180.0 – 1.5″ Deficit Deadlift: 350×1 375×1 260×7 x 6 sets – 1.5″ Deficit 5-0-0 RDL: 135×8 x 3 sets – Close Grip Bench: 245×1 265×1 185×7 x 6 sets – Dips x 26,10,9,8,7
Saturday 09/04/21 BW:179.6 – 2ct High Bar Squat: 325×1 350×1 245×7 x 6 sets – 1ct Slingshot Bench: 260×1 295×1 205×7 x 6 sets – Feet Up Bench: 135 x 22,11,9,8,7 – Seated DB Bicep Curl x 20’s x 15,15,10,10,8 – 3-Way Shoulder Raise x 10’s x 12,10,10
Sunday, August 22nd, 2021 BW:181.2 – Assault Bike x 45min – 14.3 miles Pullup: BW x 5 x 10 [EMOM] Banded Row x 15 reps x 5 sets Blast Strap Rollout x 10 reps x 5 sets Blast Strap Inverted LTE x 8 reps x 5 sets 45 Degree Side Bends x 12 reps x 5 sets SL Calf Raise x 12 reps x 5 sets Neck Extensions 20lb x 25,15,10
Tuesday, August 24th, 2021 BW:180.8 – High Bar Squat: 315×3 350×1 375×1 335×3,3 315×3,3 – Press: 140×3 155×1 140×3,3,3,6 – Sumo Deadlift: 350×1 385×1 340×3,3,3,3,6 – BB Bicep Curl 45 x 10 x 6 sets Pushups x 10 x 6 sets Bent Over Rear Delt 10lb’s x 10 reps x 6 sets
Wednesday, August 25th, 2021 BW: 180.4 – Assault Bike x 45min – 14.5 Miles Side Plank w/ Hip Abduction x 10 reps x 3 sets Hollow Body Hold x 30s x 3 sets Front Plank x 30s x 3 sets Side Delt Raise 10lb’s x 15 reps x 3 sets Front Delt Raise 10lb’s x 15 reps x 3 sets DB Chest Fly 15lb’s x 15 reps x 3 sets
Thursday, August 26th, 2021 BW: 179.0 – 2.25″ Deficit Deadlift: 285×5 315×1 365×1 285×5,5,5,11 – 2.25″ Tempo Deficit RDL: 175 x 6 reps x 5 sets – Close Grip Bench: 225×1 255×1 200×5,5,5,5,10 – Dips BW x 20,10,10,5,5
Friday, August 27th, 2021 BW: 179.2 – Assault Bike x 45min – 14.5 Miles Neutral Grip Chinup BW x 10 reps x 3 sets Barbell Reverse Grip Row 33 x 20 reps x 3 sets Hanging Knee Raise BW x 10 x 3 sets Copenhagen Plank x 15s x 3 sets – Judo x 60 Minutes
Saturday, August 28th, 2021 BW: 179.2 – 2ct High Bar Squat: 350×1 270 x 5 reps x 6 sets – Slingshot Bench: 295×1 230 x 5 reps x 6 sets – Tempo Feet Up Bench: 135 x 8 reps x 5 sets – DB Bicep Curl: 15lb’s x 25,20,15,10,10,10,10
https://youtu.be/yzNfbPLGTWM
Mostly top singles with a few working sets sprinkled in.
How to abate Analysis Paralysis in starting your health and fitness journey.
Elevator Pitch(noun) – – A succinct and persuasive sales pitch. [Google Dictionary, ie – Oxford Languages] – A short description of an idea, product or company that explains the concept in a way such that any listener can understand it in a short period of time. [Wikipedia] – A brief talk or pitch intended to sell or win approval for something [Dictionary.com]
The Breadth Problem
Not to be confused with “The Bread Problem”, which doesn’t exist, because carbs are fine.
Picture this scenario. You, being like 95%+ of the American population, participate in less than thirty minutes of physical activity each day, and you, along with two-thirds of the American population, are overweight or obese. However, having mustered up the courage to actually do something about this and improve your health and fitness, you set out to find some answers.
As of this writing, a Google search of “how to be healthy and fit” provides just over 2 BILLION results. Ask ten of your close friends or relatives that question, and you will likely get ten different answers. Ask ten health and fitness professionals that question, and you will still likely get different answers. The amount of information available, while awesome, can be cumbersome to navigate, and can (and does) lead to many people becoming paralyzed when trying to figure how to get started. There are just so many different types of exercise and diet plans, with each one having just as many opinions as to its efficacy or lack thereof. This is muy no bueno for someone already burning a lot of willpower just getting through the initial stages of change; they’re exhausted before they’ve even begun!
I don’t necessarily think that anyone is to blame here, but there is still an issue that needs resolved. There should be a way for someone to confidently take action on their own, right away, and then fuss about the details later, as “just showing up” is the most important determinant of success, at least initially. The vast amount of information available should promote, not inhibit, healthy habits.
The Depth Problem
In addition to the issues caused by the sheer volume of different information, there are also issues, at least from the fitness professional’s perspective, at the individual level as it pertains to specificity. I very often find myself having conversations with folks that usually involve some iteration of the following two questions in a scenario in which I have a very short time to convey a response:
1 – “I’m trying to get healthy. What should I do?”
2 – “I want to lose weight/get in shape. What are your thoughts on [insert flavor of the month diet/exercise program], my [friend/doctor/television/magazine/Instagram feed] says that it’s the best way to do it.”
Usually, in an attempt to be thorough and provide the best possible response for that particular individual, the conversation proceeds with me asking questions to glean information about that person’s specific goals, training history, preferences, etc. Unfortunately, with the time constraints that come with these sorts of interactions, there just isn’t enough time. In the best cases they’re left with their question unanswered, and in the worst cases they’re left completely confused by my lack of brevity and overload of information. OOPS!
“Thanks for nothing, Coach!!”
“What do”, then? Is the simple concept of “being fit and healthy” so complex that it’s impossible to actually define, not only succinctly, but at all? Is there a way to give short, general recommendations applicable to most people that are universal and easy to understand but yet precise enough to be able to implement? In other words, is a health and fitness elevator pitch possible?
The Solution
Over the past several months, as these conversations have tended to occur more frequently, I have distilled down my basic response to common questions to something that resembles the following:
It doesn’t matter what type of exercise you do, as long as you are doing at least 150 minutes per week of aerobic based activity and two days per week of strength based activity that trains every muscle group, and it doesn’t matter how you eat, as long as you’re able to achieve and maintain a waist circumference of less than 40″ (if you’re male) or less than 35″ (if you’re female).
In reference to the first statement, The Physical Activity Guidelines for Americans provides very simple metrics to meet to realize the majority of health benefits of exercise. Thus, as long as what you’re doing meets the criteria, you’re well on your way to optimizing your health. If you want to get more results later, then you can for sure tinker, get more in-depth, and optimize. For now, though, literally anything that meets the criteria will get you most of the way there.
In reference to the second statement, the train of thought flows as follows: 1) If someone maintains the recommended waist circumference, then he or she will be at reduced risk for a majority of the chronic lifestyle related health conditions and will likely be within his or her recommended body weight. 2) If someone only maintained a healthy body weight and ignored all other aspects of “healthy eating”, then he or she would still see the majority of health benefits derived from nutrition. 3) The only long term determinant of body weight is calorie balance. 4) Therefore, it does not matter how one eats initially, as long as he or she eats in such a way to control calorie balance, which promotes a healthy body weight and waist circumference, which provide the majority of health benefits as it relates to nutrition. If, later on, you want to eke out more potential benefits, then you can focus on other aspects like food composition, macronutrient ratios, food timing, etc. For now, though, focus on one metric that will drive the majority of health benefits.
So, to put this idea into action, if you are just starting out, then as you consider various options for exercise and nutrition, compare it to the elevator pitch to see if it passes muster. Similarly, if you’ve been training for any amount of time, check and see if your current program meets the guidelines. If not, you may benefit from some adjustments. If you’re a fitness professional that, like me, often finds yourself in short conversations or scenarios in which you just don’t have much time to get in depth, try some version the elevator pitch. Your friends, family, coworkers, and potential clients will likely benefit.
Summary
That’s the elevator pitch. Although unlikely to win any marketing or advertising awards, it does do the job of giving pretty much everyone quick and simple guidelines to get started immediately to obtain pretty much all of the health benefits one can achieve via diet and exercise.
I appreciate your time and attention! Please let me know your thoughts in the comments.
-Dexter
P.S. – If you’d like an entry level program that is 1) based off of the Physical Activity Guidelines for Americans, 2) requires no equipment, and 3) is FREE, then grab a copy of PROSPECT, found here.
Today, Friday 07/03/2020, I finished up a twelve week strength block for the Low Bar Squat, the Paused Bench Press, and the Conventional Deadlift (my “competition lifts”). The program was a variant of one of Barbell Medicine’s 12 Week Strength Programs that I made a few slight modifications to. I changed up the exercise selection on a few exercises, added a little bit more accessory work on “off days”, and did a little more conditioning than prescribed during the development blocks (Weeks 1-8).
This is the best twelve weeks of training I think I’ve ever had. I ended up with a 475lb Squat, a 310lb bench, and a 475lb deadlift, for a total of 1260lb at a body weight of 175lb. The last time I actually dedicated time to peak for S/B/D, which was prior to my meet in August 2018, I totaled 1218lb at a body weight of 198lb. I’m super grateful for a great block of training and that I get to dedicate time to pursuing this hobby of mine.
I think that the biggest factor in how successful this block ended up being was how conservative I made myself be on my week to week jumps in weight. I set a hard rule of only increasing my e1RM by 5lb every two weeks. My original “goals” that I set for the beginning of the block were 455(S), 305(B), and 465(D). With those goals, I started at the end of the block and worked my way backwards to the beginning of the block with target weights for every week, adding 5lb every two weeks. This was a HUGE help in keeping me conservative with my weight increases, as I tend to be on the aggressive side when it comes to using RPE. I knew going in that I would need some form of a “governor” to keep my ego in check and to not make big jumps or to move up in weight too frequently. It paid off.
The second biggest factor in how successful this block ended up being was dialing in my technique just a little bit more for each lift. Specifically, improving my set up and bar position in the squat, my grip width and set up for the bench press, and how far I set up away from the bar in the deadlift. These minor improvements resulted in major benefits and allowed me to squeeze out 70lb in improvements on each lift despite weighing the exact same bodyweight. As your development continues to advance, the little things matter more and more.
I should note that even though the overall result of the block was a wild success, not every week was a great week. Throughout the course of the training block I struggled with weeks of poor performance, poor sleep habits due to starting a new position at my main job, and minor flare ups of common sites for pain (right side glute/hip, right side trap/neck, and right shoulder). Despite all of this, the end result was still great. This only highlights the importance of “trusting the process” and “not sweating the small stuff”.
Show up, put the work in, and in the end you will likely be better than when you started. Good rules for lifting, and probably life, too.
Happy Friday and Happy Independence Day for those Americans among you!
