Crossfit Lillington – Mayhem Affiliate – Bodybuilding
End of German Volume Training Cycle Feedback! (No Measure)
Please complete this anonymous survey: forms.gle/tSXRTo9Se7HtyAFJA
RPE Scale (No Measure)
We want the programmed RPE to be based off of our first few sets. Naturally as we get later into the sets what once felt like a 5/10 RPE will begin to get more difficult, but should remain doable and safe for all sets.
**RPE = Rate of Perceived Exertion**
RPE 10 = 0 reps left (max effort)
RPE 9.5 = Maybe 1 rep left
RPE 9 = 1 rep left
RPE 8.5 = 1-2 reps left
RPE 8 = 2 reps left
RPE 7 = 3 reps left
RPE 6.5 = 4 reps left
RPE 6 = 6+ reps left
RPE 5.5 = 8+ reps left
RPE 5 = 10+ reps left
()
Upper Pull Day Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. 2-3 sets
20 Banded Curls
:20-30 Supinated Bar Hang
5 Tempo Ring Rows (3 second negative)
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Active Dead Hang on Rig – palms facing in (supinated grip)
Slow Ring Rows
Strict Weighted Pull Up (Weightlifting Variable Reps & Sets)
Weighted Strict Pull-Ups
10-8-6-4-2
-Rest 2:00-2:30 b/t sets-
*building in weight each set
*If completing these as bodyweight pull up or banded pull up, log score as 0.
Comment in your score box weight of any band used!
Supported Single Arm DB Row (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen
Supported Single Arm DB Row
One Arm Dumbbell Row [BEST BACK EXERCISE]
Supported Single Arm DB Row
3 sets: 10 reps (each side)- @ RPE 7-7.5/10
*Rest 1:30-2:00 b/t sets
Athletes Notes
Standing Supported Single Arm DB Row
Lat Pulldowns (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With an overhand grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Banded Lat Pulldown
3 sets: 20 reps – (or to @ RPE 8-8.5/10)
*Rest 1:00-1:30 b/t sets
Athletes Notes
Seated Banded Lat Pulldowns
DB Preacher Curl (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
DB Preacher Curl
4 sets: 10 reps – @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
Single DB Double Head Curl (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.
Single DB Double Head Curl
3 sets: 20 reps – @ RPE 7-7.5/10
*Rest 1:30-2:00 b/t sets
Upper Pull Day Cool Down (No Measure)
1 min bicep wall stretch (each side)
1 min tricep smash (each side)
1 min leaning child’s pose (each side)
1 min seal pose
Athletes Notes
Bicep Wall Stretch
Tricep Smash
Leaning Child’s Pose
Seal Stretch
Mayhem Mini Pump
Mini Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the Mini pump session. Choose one or the other. These are very similar to “Mini Pumps” in the past. Now they will vary a bit more with reps, sets, rest time, etc.
Mini-Pump – Upper Pull (Time)
4 sets
8 Weighted Strict Pull-Ups@ RPE 7-7.5/10
10 Supported Single Arm DB Row (each side) @ RPE 7-7.5/10
10 DB Preacher Curl @ RPE 8-8.5/10
10 Single DB Double Head Curl @ RPE 7-7.5/10
-Rest 2:00-2:30 b/t sets-
*If completing these as bodyweight pull up or banded pull up, log score as 0.
Comment in your score box weight of any band used!
*score is total time for the mini pump
Athletes Notes
Weighted Strict Pull Up
Hand Supported Single Leg Dumbbell Row
Dumbbell Preacher Curl
Crush Grip Dumbbell Bicep Curl