If your goal is to build muscle, our expert on the topic has been putting theories to the test in his training log here on conFITdent. You can check out his experiences and follow his journey to build muscle with this series.
Week 7 | Workout 19 | 5×5 Across
Foam Roll:
Calf, Quad, Hamstring, IT Band, Glutes, Pec, Lat (See Mike Boyle’s FSC 4.0 DVD and Defranco’s Core DVD)
Movement Prep:
Inchworm complex, KB Halo, KB Goblet Squat, KB Windmill, Overhead Band Wall Squat, Band Shoulder Dislocations, Lying Handcuffs, Lateral Band Walks, Single Leg Glute Iso Holds, T-Spine Bench Extensions, T-Spine Kneeling Rotations, Band Pull Aparts
Strength:
A1. Sumo Deadliftt work up to a 5 rep max – 335×5 repetitions
A2. Band W’s 3×12-15 – blue x 15 reps
B1. Bench 5×5 – 240 lbs for 5 reps x 5 sets, 150lbs x20 reps
B2. Ab Wheel Rollouts 5x max – body weight x 12 reps for 5 sets
C1. Squat 3×5 – 225 for 5 reps for 3 sets
C2. Cable Kneeling Crunch 3×12-15 – level 10 x15 reps for 3 sets
Cool Down:
Band Hamstring Stretch, Box Hip Flexor Stretch, Box Glute Stretch, Wall Quad Stretch, Band Lat Stretch, Pec Wall Stretch
Why This Will Help Build Muscle
This is the metabolic disturbance workout of the week. It’s specifically designed to create a stress response that will eventually culminate with a PR at the end of the week.
The Results
Boom. Another great workout. I felt fantastic.
Squats are still a struggle, but I’ve been slowly trying to groove the close-stance squats. I think it’s finally coming around.
For more information on the Texas Method and strength coach Mark Rippetoe, please visit his site Starting Strength.