Day 3 – Phase III (KILLER Thursday Throwdown)July 19, 2012 • Posted in Category thursday throwdown.
For this week’s Throwdown, I decided to take a finisher right for out of my new manual The Aggressive Strength Method.
I took this upper body finisher from Day 3 of Phase III from The Muscle Assault template which is focused in on functional gains in lean mass as well as increases in strength via upper / lower splits.
I can remember when I was going through this phase a while back and I especially remember the finisher. It looks easy on paper, but trust me, it’s TOUGH.
Now, before I get more into the finisher I did for this week’s Throwdown, I want to talk about the session I hit before hand.
Right now, I’m not currently following The Muscle Assault template as I already hit it a few months back as of now, I’m following a totally different program I’ve been doing for the last few weeks and so far, my strength and conditioning has been shooting through the roof! I’ll share more about that later on down the road, but I just wanted to let you know…
Anyways, the workout I did this AM was for the most part an upper body strength and power focused day and since I hit mostly upper body, like I mentioned above I decided to take the finisher from Phase III – Day 3 of The Muscle Assault since that is an upper body focused day.
It only felt right to use since I just hammered my upper body for the session and this was exactly the finisher I needed…
The goal for this Throwdown is to finish off your upper body, but trust me when I say, it will hit your lower body as well.
You’ll be hitting two different movements:
1A) Sumo Deadlift High Pulls x 10 reps
1B) HEAVY DB Clean and Presses x 8 reps
Your goal is to use the heaviest amount of weight possible that you can handle with good form.
This is not meant to be a lightly weight circuit. It’s meant to be used with HEAVY weight 😉
You’ll be doing 3 total rounds of the superset with a short rest and since you’ll be training with heavier weights, you’ll need this rest, but if you want to really push it, go with the least amount of rest as possible.
PUSH THE PACE!
Within the actual Muscle Assault Phase, if you follow the program like it’s laid out, you’ll be steadily progressing over the course of 3 weeks in terms of strength.
There’s a few different ways you can progress over the course of 3-4 weeks:
1) Use the SAME weight but DECREASE the rest time between rounds.
2) INCREASE the weight and use the SAME rest time between rounds.
3) If you’re a complete BEAST, INCREASE the amount of weight used and DECREASE the rest periods between rounds.
This is The Aggressive Strength Method! It’s all about breaking records and pushing the pace!
The last time I hit this finisher, I used 135 lbs for the SDLHP’s and 60’s for the DB’s and I can remember I didn’t use the whole 60 secs for rest. I pushed the pace pretty well.
This time I cranked up the weight to 155 lbs for the SDLHP’s and hit the 70 lbs DB’s for the clean and presses. I had to break the two last sets up and utilize the full 60 sec break between rounds, but that’s OK.
At the end of the day, it’s all about progressing.
Some more key points about overall progression to think about:
1) If you can’t go unbroken with the weight you’re currently using, stay at that weight until you can.
2) Make sure you’re able to sustain CONTROL and keep SOLID FORM with the movements.
3) Go HEAVY for what’s HEAVY for YOU.
It’s been months since I hit this finisher and I can remember it was a lot easier when I did it last but I did it with lighter weights. What counts is the fact that I increased in weight and really pushed myself both mentally and physically. This is what it’s all about!
The Aggressive Strength Method is all about helping YOU progressively get better by busting down barriers and creating new records.
That’s the way the program is laid out and if you have the dedication and commitment to stick to it, you too can BREAK RECORDS!
If you’re one of those people that stick to a program for a week and a half or two weeks, you will never see consistent results…
But, if you’re someone that’s willing to COMMIT themselves to a proven plan, that’s when things start to take off.
If you haven’t yet checked out the SALE I have going on right now for this system, I would highly recommend you take a look before it’s gone.
Right now, if you get in before the DEADLINE on July 20th, you’ll be able to get in on the fast action BONUS I’m offering which is a no-holds-barred Aggressive Strength Coaching Call.
On this call, I’ll be digging deep into The Aggressive Strength Method and answering ALL of your questions. This type of opportunity doesn’t come around too often so if you’re sitting around just thinking about it, I would strongly urge you to TAKE ACTION
Make sure to hit up this Thursday Throwdown and let me know how it goes in the comments!
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