The Shadow
Power Athlete
Monsters are built in the shadows and they tend not to lurk in the bright spot light. They are forged in dark, poorly lit garage gyms, basements and small warehouses with concrete walls and places where the "fitness crowd" would never dare dirty their Lulus & gym shark capris.
Welcome to one of Jacked Street's most powerful and well regarded programs - The Shadow. The Shadow cycle evolved after taking a stroll down memory lane and revisiting a old training log. I had been following a Yates/Metzner-esk training approach taking one set to failure on heavy compound movements. I found when done correctly, this style of training can pack on muscle and drive adaptation. The result was size and the strength to handle big poundages. It was not for the faint of heart so I had a few different training partners in those days as intensity was high and I needed the energy.
Regardless how potent a program is, to get a place on Jacked Street it takes more than just muscle, you have to be strong. So prepare to hammer the intensity nail for the next 8 weeks.
Prepare. Yourself.
John
Prep
A
From the Desk of John Welbourn
Monsters are built in the shadows. Monsters don't lurk in the bright spot light. Then are forged in dark, poorly lit garage gyms, small warehouses with concrete walls and places where "fitty" wont want to dirty their Lulus or gym shark. Welcome to the next installment of Jacked Street with "The Shadow". I went back and looked at some of my old training logs when I followed a Mike Metzner/Dorian Yates approach with one set to failure on compound movements. I found when done correctly, it would drive the muscle adaptation and result in handling some insane poundages. On Jacked Street it takes more than just muscle to buy a place, you have to be as strong as you look so we are going to hammer the intensity. Heads up, we have a few weeks of acclamation to get you primed to scare anything lurking the dark. Get it. John
B1
Physioball Hamstring Curl
10, MAX
B2
Dumbbell RDL
2 x 10
B3
Bodyweight Bulgarian Split Squat
10, MAX
C
Back Squat
10, 6, 4
D
Back Squat
10, MAX
E1
Isometric GHD Bridge Holds
3 x 0:30
E2
Dumbbell Goblet Squat
3 x 60
E3
Standing Calf Raises w/ Single DB
3 x 60
Prep
A
From the Desk of John Welbourn
I want to use the prep work to get our upper body primed and ready to work. We are going to train a push & pull today with heavy upper chest with some pulling to make sure we are staying balanced. On the shadow sets, we are hitting 10 reps before our final set so we start to understand what weight we can handle on what. This is all about acclimating to some new intensity and targeted volume. I have some aerobic work programmed as optional. If you have the time, start working that aerobic base as it helps with the training to have a large base to pull from. Enjoy and hit me up with any questions. John
B1
Incline Fly
3 x 12
B2
Deficit Push Ups
3 x 15
B3
Rear Delt Band Pulls
3 x 15
C
Incline Barbell Bench Press
10, MAX
D
Incline Barbell Bench Press
10, 8, 6
E1
Dumbbell Pull Over
3 x 12
E2
Straight Arm Push Down
3 x 12
F
Standing One Arm DB Row
10, MAX
G
Incline Bench Rear Delt Fly
10, MAX
H
Echo/Assault/Implement of Choice
1 x 20:00
Prep
A
From the Desk of John Welbourn
My favorite day of the week - arms. I want you to hit the prep work then prepare to smash the biceps and triceps. I have some shoulder work mixed in just to make sure we are training those capped delts. Get to work. John
B1
Supine Ring Pull Up Iso Hold
3 x 10
B2
Supine Ring Pull Up
3 x 10
B3
Banded Hammer Curls
3 x 20
C1
Barbell Bicep Curls
10, 10, MAX
C2
Alternating Dumbbell Bicep Curls
10, 10, MAX
C3
Seated Incline Curls
10, 10, MAX
D1
Parallel Bar Dips
10, 10, MAX
D2
Banded Push Ups
10, 10, MAX
D3
Dips Between Benches
10, 10, MAX
E1
Dumbbell Lateral Raise
10, 10, MAX
E2
Dumbbell Standing Arnold Press
10, 10, MAX
E3
Banded Shrugs
10, 10, MAX
F
Echo/Assault/Implement of Choice
1 x 20:00
Prep
A
From the Desk of John Welbourn
Today is an active recovery day with 20 minutes of aerobic work at 70% HR. That means take 220 minus your age x 70%. That is the zone I want you to stay in this week. This means you are going to need a way to measure heart rate. A watch or chest strap that ties to the implement of your choice is a must. If you have no access to measure HR, 70% feels like you are working hard but could still have a conversation with stopping to take big breaths. Then some dedicated trunk work in preparation for tomorrow. John
B
Aerobic
1 x 20:00
C1
4 Way Dead Bugs
3 x 60
C2
Banded Thoracic Rotations
3 x 10
C3
Med Ball to Toes
3 x 10
Prep
A
From the Desk of John Welbourn
It is go time. We have prep work to get the whole body primed for what I have in store. This one is going to awesome - so prep yourself. This is where the monsters lurk - in the shadows. I want to hit some upper back with pull ups to start. I like hitting the pull ups early so I am not so taxed, I cant give a full effort. Once you smash those, we are on to the fun with heavy RDLs for our Shadow set. I want to handle 10 reps, rest then a set of max reps. Use straps, howl at the moon, drink a Redbull and crank up some heavy metal or gansta rap to fuel this one. Once you smash the RDLs, we have one more Shadow set with heavy DB Bulgarian split squats and calf work. Get to it. John
B1
Reverse Shrugs on Dip Bars
3 x 10
B2
Band Assisted L Pull Up
3 x 10
B3
Band Face Pull
3 x 20
C
Pull Up - Strict
10, MAX
D
Barbell RDL
10, 6, 4
E
Barbell RDL
10, MAX
F
Dumbbell Bulgarian Split Squat
3 x 10
G1
Dumbbell Bulgarian Split Squat
10, MAX
G2
Standing Calf Raises
2 x 30
Prep
A
From the Desk of John Welbourn
Final training day of the week has us putting the big hurt on the lower chest with declines and bench dips with our transient hypertrophy work. This term refers to pumping-up of muscle that occurs during our targeted training. This effect drives fluid into interstitial and intracellular spaces of the muscle. Like everyday, we are starting with some prep work, then getting into the fight with chest, shoulders and arms. We got a lot some make sure you are resting and do the aerobic work if you need to get your butt in shape. Remember summer is coming up fast. John
B1
Barbell Front Raise
3 x 10
B2
One Arm Banded Lateral Raise
3 x 20
C1
Slight Decline DB Bench
3 x 15
C2
Dips Between Benches
3 x MAX
D1
Barbell Reverse Curl
3 x 15
D2
Single Arm Arnold Press - 1/2 Kneeling
3 x 15
D3
Seated Barbell Curl
3 x 15
A
Rest
For Completion
John Welbourn
John Welbourn is CEO of Power Athlete, Inc and a 9-year veteran of the NFL. He has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army, Naval Special Warfare and DEVGRU. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies and he is host of Power Athlete Radio.
Many talk about training intensity and pushing past the limits but few make good on that promise. The Shadow takes on a journey few ever will.
Get The Shadow
