Weekly Warrior Workout 149

Savages, a lot of you are putting in the work and getting results with our performance programs. While you're all slaying, I am putting work in on a build phase aka putting on muscle mass. This isn't traditional for Warfighter Athletic, but I am a huge believer that the addition of a well structured build phase will only be positive for your long term performance and longevity. 

A common mistake I often see and have also made myself, is ego lifting. Lifting heavy weights with average form, when really you should be dropping the weight and focusing on perfect form. During this build phase that is a huge focus. 

Yes I am working hard and pushing myself, but I am chasing form and that beautiful pain we call the PUMP! 

Here is a look into a Squat & Deadlift session from my current program.

WARM UP 

5-10 minutes of cardio and dynamic stretching

Leg Extension | 3 x 15 | This is a warm up exercise 

WORKOUT 

Squats | Sets x Reps 

1 - 10 reps 
2- 5 reps 
3 - 5 reps 
4 - 3 reps
5 - 3 reps
6 - 2 reps
7 - 2 reps
8 - 20+ reps 

Deadlift | Sets x Reps 

1 - 10 reps 
2 - 5 reps 
3 - 5 reps 
4 - 3 reps
5 - 2 reps
6 - 2 reps
7 - 2 reps
8 - 1 rep

Heavy KB Swing

1 - 15 reps 
2 - 12 reps
3 - 10 reps 

Heavy Cable Curl superset with Preacher Curl Machine

1 - 15 reps
2 - 12 reps
3 - 10 reps