Build - Better later than never. Because of the way the last block worked out, we were unable to put in a solid effort building up to a heavy Bench Press. Well, we are remedying that this time around. Use the next 4 weeks to try and get a personal best at a double. Each week, use the same rep scheme, or make improvements to the way in which you build up to the last set. The goal is to lift the most amount of weight possible on the last set, not to be tired and fatigued before you get there. Obviously, the other days that we are not benching, are not as exciting…But the gym will still be open, and we will have other things to do. Stay consistent and always make improvements where you can and do not settle for coasting. It is always darkest right before the dawn, and next week's bench press day will be back around before you know it.
Sustain/Build - Aerobic bodybuilding. Use weights that are challenging for each set…The reps are higher and the rests are shorter, but because of the variation in exercises, and the way in which the movements rotate, you are actually getting a lot of rest in between each movement pattern. If the weights are hard for you for each set, during the entire EMOM, then that is good enough. The exercises will change week to week, but the concept will stay the same. Heavy and hard is relative to each and every separate individual, but only YOU can prevent forest fires, and forest fires always start with lazy, lackadaisical and lackluster, singular individual gym performances.
Grind - Short and repeatable AMRAP’s on one day and Fight Gone Bad style intervals on another. Either way, either day, the efforts should be repeatable. Longevity in training is through conscious effort and slow, steady improvement. It is not that we are constantly harping on paying attention to notable markers for no reason, it is important, and for good reason. It is how improvements can be tracked, how subtle changes don’t go unnoticed and reasons to continue showing up manifest, even when things do not seem to be progressing in the right direction. Keep your head in the game and even when things seem to be stagnant or unmoving, the smart exerciser will be able to find some marked improvement in an obscure area, to drive the desire to continue. Most people overestimate what they can accomplish in a week, and underestimate what they can accomplish in a year.
Sustain - SMMF (Single Mode Mind Fuck). Don’t get mad at the messenger. I did not have the pleasure of naming this format. But I did have the pleasure of programming it. Mental toughness, mental fitness…Whatever you want to call it, here is a great opportunity to work on it. Embrace the lack of variety and use it as an opportunity to tune out the noise and focus on the task at hand. One exercise, one objective, and a whole lot of reps.
Cool Down - Core work, and building a relationship between the ribcage and the pelvis through the intimacy of breath.