Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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
Build to 1RM
-rest 2:00-2:30-
3 reps at 80% of 1RM
-rest 2:00-2:30-
Max reps at 60% of 1RM (cap at 10)
*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!
*Note: Only score weight ADDED, not including bodyweight.
Athletes Notes
Weighted Strict Pull Up
Strict Pull Up
Banded Strict Pull Ups
Reverse Grip Lat Pulldown (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 underhand 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.
4 sets: 12 reps @ RPE 8-8.5/10
-rest 1:00-1:30 b/t sets-
*goal is to add weight to two weeks ago
Alternate option:
Reverse Grip Banded Lat Pulldowns
4 sets: 30 reps @ RPE 8-8.5/10
-rest 1:00-1:30 b/t sets-
*goal is to use a heavier band than two weeks ago
Athletes Notes
Reverse Grip Lat Pulldown – cable machine
Banded Lat Pull Downs – use reverse grip
Dumbbell Chainsaw Row (Weightlifting Variable Reps & Sets)
3 sets: 12 reps (each side) @ RPE 8-8.5/10
-rest 1:00-1:30 b/t sets-
*goal is to add weight to two weeks ago
Athletes Notes
Dumbbell Chainsaw Row
Setup:
Place your left hand and left knee on a bench for support.
Your right foot should be firmly planted on the floor.
Hold a dumbbell in your right hand, letting it hang straight down below your shoulder.
Positioning:
Keep your back flat, chest up, and core engaged.
Your torso should be roughly parallel to the floor.
Execution:
Pull the dumbbell up in a controlled arc, driving your elbow toward your ribcage or slightly past it.
Squeeze your back muscles (especially the lats and rhomboids) at the top of the movement.
Keep your elbow close to your body (don’t flare it out).
Standing Alternating DB 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: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
4 sets: 12 reps (each side) @ RPE 8-8.5/10
-rest 1:00-1:30 b/t sets-
*goal is to add weight to two weeks ago
Ring Curls (Checkmark)
3 sets: 12 reps (or to RPE 8-8.5/10)
-rest 1:00-1:30 b/t sets-
*goal is to use a less steep body angle two weeks ago
Athletes Notes
Ring Curls
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 more with reps, sets, rest time, etc.
Mini Pump – Upper Pull (Time)
4 sets
8 Weighted Strict Pull Ups @ RPE 8/10
8 Single Dumbbell Chainsaw Rows (each side) @ RPE 8/10
10 Standing Alternating DB Curl @ RPE 8/10
12 Ring Curls @ RPE 8/10
-rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Weighted Strict Pull Up
Dumbbell Chainsaw Row
Standing Alternating Dumbbell Curls
Ring Curls