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may i ask, why you have no added tricep work here?
I have a question. How much weight(training) should I increase every week? If I complete the program, will I start from scratch without de-loading?
How do I enter in my maxes? It says it’s view only
A cool thing would be to see you write a block in real time, similar to how Steve DeNovi did with his free program.
I have A question David do you use your normal stance for high bar?
I thought what you said about the press arounds was interesting bc I've been doing them for probably 7 or 8 months now and haven't really noticed much benefit either in regards to strength OR hypertrophy. I know they've gotten pretty popular in the fitness community both in the "evidence based"(which is ironic bc I haven't seen any evidence they're actually good) and the biomechanics based community. I've heard that pec Flys and barbell pressing are inferior bc the press around gives you the most optimal stretch in the pec but my personal experience has just been that they're not any better than any of those movements and I don't hate them but I also don't feel like they deserve the praise I've seen em get in the last year.
Day 1 Bench Press:
1. Bench Press 5x5 @ 5 RPE
2. Machine OHP 4x10 @ 8 RPE
3. Landmine Row 3x10 @ 8 RPE
4. DB Lateral Raise 3x12 @ 8 RPE
5. Cable Press Around 3x12 @ 8 RPE
6. Lat Pulldown 3x12 @ 8 RPE
Day 2 Squat:
1. Paused Squat 3x5 @ 6 RPE
2. Belt Squat 3x12 @ 8 RPE
3. Back Extension 4x12 @ 8 RPE
Day 3 Bench Press:
1. Bench Press 3x8 @ 6 RPE
2. Seated OHP 3x10 @ 8 RPE
3. Chest Supported Row 4x10 @ 8 RPE
4. Deficit Pushups 3xAMRAP @ 8 RPE
5. Lat Pulldown 3x12 @ 8 RPE
6. Bicep Curl 3x10 @ 8 RPE
Day 4 Deadlift:
1. Deadlift top set 1x1 @ 6 RPE
2. Deadlift backoff sets 5x5 @ 6 RPE
3. Belt Squat 3x10 @ 7 RPE
4. Back Extension (Glute focus) 3x12 @ 8 RPE
Day 5 Bench Press:
1. Bench Press 5x2 @ 6 RPE
2. DB Incline Press 3x10 @ 8 RPE
3. Lat Pulldown 4x10 @ 8 RPE
4. DB + Chains Chest Fly 3x12 @ 8 RPE
5. Seated Row 3x12 @ 8 RPE
6. DB Lateral Raises 3x12 @ 8 RPE
Day 6 Squat:
1. Paused Squat 1x1 @ 6 RPE
2. Squat 4x2 @ 6 RPE
3. Stiff Leg Deadlift 4x5 @ 7 RPE
4. Glute ham raise 2xAMRAP @ 8 RPE
Wow a FREE program, like the other million free programs, but with 1000% more talking, thanks
Thanks for the program! Quick question, if I wanted to modify this program to a 5 day split what would be the best way to do this?
Noticed that when you squat, you grip the bar a bit further on the other side. I've always been a bit annoyed at how the bar rests a little bit uneven on my back in low-bar, and maybe I've been unnecessarily trying to grip the bar in the same spot on each side when really my body is far from being symmetric enough for that to be the best position!
Does anyone know what landmine row attachment he is using in HCtQxIbNvCU&t=2m48s 2:48 ?
I love banded belt squats. My favorite squat accessory
those 2 ct pause squats are not 2ct at all lmfao they are at most 0.5 ct
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Top tier video David!! 🔥
Can I lose weight and improve my strength at the same time? Tryna cut down some body fat recently.