March Lifting Club

Son of a gun where did that month of February go?!

Those 28 days sure are shorter than 30-31, huh? Basic math, I guess.

Anyway, this month's programming is much of the same.

We're going to continue doing an Upper/Lower split, aiming for 3-4 sessions per week, alternating each session from upper to lower.

You can hit either 4 days every 7 days, sticking with, say, a Monday, Tuesday, Thursday, Friday lifting schedule.

Or, you may simply elect to train every other day, going upper, rest, lower, rest, upper, rest, lower, rest, etc.

I'm switching back to double progression from RPT last month, because it's a little more simple, ever-so-slightly more time efficient because you don't have to change weights set to set, and also, because I've got a lot of stuff going on this month taking up mental space, so I want my training to be as basic, direct, and brain-dead as possible.

We will do 2 sets per exercise. Work very hard on each set. You only have 2 chances to do each exercise each session, so give it the old college try.

With double progression, we use the same weight for both sets. When we're able to do 1 or both sets for the top end of the specific exercise's goal rep range, we will increase the weight next session. 

Our goal is to add a rep or 2 across the 2 sets for each exercise each week, and eventually add weight when we're hitting 10, 12, or 15 reps (depending on what the specific exercise range calls for).

So if you got 5 reps on both sets with 20 pounds attached to your waist on weighted pullups today, aim to do 6 reps for at least one of those reps with the same 20 pounds around your waist next session. Eventually, you'll get 10 reps with 20 additional pounds on weighted pullups, at which time, you'll increase the weight your using on weighted pullups to 25 pounds. 

It may take quite a while sometimes to increase weights on some of these exercises – especially those with very broad rep ranges, but always strive to get another rep or 2 with the same weight each session until you hit the goal that lets you add weight next time. 

I have the sessions written in superset fashion, where you alternate sets between antagonist exercises/movement patterns, but you can just do straight sets if you prefer. Whatever works for you is fine by me. Heck, I'm just happy to have some people tag along and do the same sessions as I do. Thanks for that, by the way.

Enough jibber jabber. Here's the program:

Warm up with 1-2 rounds of glute bridges or clam shells; abs/core; rear delt flyes

Upper A

A1: pushup variation or dumbbell bench press variation-2-3x6-12; if pushup (probably weighted) 2-3 x amrap

A2: pullups-2-3x5-10

B1: lateral raise variation-2-3x10-15

B2: single arm rows-2-3x8-15

C1: bicep curl variation-2-3x6-12

C2: tricep extension variation-2-3x8-15

Lower A

A1: Bulgarian split squats or box step ups or standard split squats-2-3x8-15

A2: single leg RDL or hip thrusts-2-3x8-15

B1: heel elevated squat or standard split squats or box step ups or alternating reverse lunges/walking lunges or single leg box squats-2-3x8-15

B2: kettlebell swings or hamstring curls or weighted glute bridges/hip thrusts-2-3x10-15

C1: calf raise-2-3x10-20

C2: shrugs-2-3x12-20

Upper B

A1: overhead press variation or pike pushup-2-3x5-10; if pike pushups-2-3x10-20

A2: pullups (weighted if possible)-2-3x5-10

B1: single arm rows-2-3x8-15

B2: incline/flat dumbbell bench press or pushup variation-2-3x6-12 or Amrap 

C1: bicep curl variation-2-3x6-12

C2: tricep extension variation-2-3x8-15

Lower B

A1: Bulgarian split squats or box step ups or standard split squats-2-3x8-15

A2: single leg RDL or hip thrusts-2-3x8-15

B1: heel elevated squat or standard split squats or box step ups or alternating reverse lunges/walking lunges or single leg box squats-2-3x8-15

B2: kettlebell swings or hamstring curls or weighted glute bridges/hip thrusts-2-3x10-15

C1: calf raise-2-3x10-20

C2: shrugs-2-3x12-20

Hang from a pullup bar for a short bit (30-60 seconds) after EVERY session

Active Rest Day activities should include hanging from pullup bar, flowing and experimenting with light Indian clubs, jump rope, ab circuits, some kettlebell swings, grease the groove (easy) pushups, hiking, playing a sport, or whatever you enjoy. Just remain active.