The Gen X Athlete
Ashman Strength and Nutrition
General Fitness, Bodybuilding, Jiu JitsuThis is for the Gen X athlete who wants a better program for an active life than one written for someone half their age.
Three days of lifting and conditioning.
One added day of cardiovascular training.
Plenty of time outside the gym to play your sport, pursue other activities, and enjoy life.
Stop trying to turn back the clock and be what you used to be and start looking ahead and be the best person you CAN be.
Uncategorized
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PLEASE READ BEFORE CONTINUING
Understanding RIR is crucial, especially if you're used to thinking in sets x reps. It's time to shift your focus and get a better grasp of this concept. It's a new concept for many of you and once you have that "oh I get it now," moment, it will make your training a lot more fun and open to think more in terms of EFFORT rather than a set number of reps. work to 12 reps at 2 RIR set 2 - 1 RIR set 3 - 0 RIR Above is a sample notation of what I will write. This is how it is done: You will warm up to 12 reps at 2 RIR. This means you could do two more reps with it, but no more. This is where you will learn to judge how hard you work and not just think of getting reps wondering if you could go heavier. You may still wonder about that for a bit, but this system will self-correct it as you go. Now, where some of you will do it incorrectly is you will think of INCREASING the weight for the next two sets and thinking in terms of "oh I must get 12 reps," or "that was easy, I will add more weight." A. If it was easy, your first set it too light. Not saying it should be hard if we are using 2 RIR, but if its easy, your next two sets will be a lot more reps than you bargained for. B. No, you don't add more weight, now you base your work off of how HARD the weight was with the prescribed RIR. 1 RIR means you can do one more rep. That is all. So for the first working set of 12 reps at 2 RIR you got your 12 reps in using 40 pounds. The SECOND set you will use the SAME WEIGHT and go until you can't do one more rep. Maybe that is 12 reps, maybe 10 reps, maybe 15 reps. If you got MORE reps than set one, it means you went too light on set one and you will know to work a little more on the RIR for set one going forward. For the sake of discussion, you got 10 reps at 40 pounds. Set 1: 40 x 12 Set 2: 40 x 10 Set 3 is at 0 RIR. This means you will do the reps until you CANNOT do one more rep. This means max reps. For some of you this means you have a spotter and you can push an extra rep or two with a little assistance. For some of you who do not have a spotter, you can go until the last rep is VERY difficult and then stop. Use your discretion and brain to be safe with it. Let's say you get 9 reps for set three. Set 1: 40 x 12 Set 2: 40 x 10 Set 3: 40 x 9 Effort is important as challenging reps elicit growth in both muscle and strength. The RIR concept will help you to think about your training in terms of effort over sets x reps. You will then start to see progress in a better light knowing how much effort you put forth, the reps you increased, the more pounds you can lift, and we all love progress, don't we? Bodyweight work and RIR The notation will not have reps but instead, look like this: 3 sets x 2 RIR each set When you see this, know that you need to push each set to the prescribed RIR and track the number of reps you achieve. If you have ANY questions, I fully expect them. Please, ask anything. I am your coach, and there's no question that I will not help you with. Capiche? Cool. Hit me with them at jay@ashmanstrength.com or join the FB group at teamashman.com
Prep
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Complete Warmup Upper Body
Lat Stretch x45s/45s Bar Hang x45s Shoulder Stretch x45s Rear Delt Stretch x45s Bicep Stretch x45s Side Lying Thoracic Rotation x8/8 Prone Shoulder CAR's x8
B1
Push-Up
B2
Single Arm Renegade Row
C1
DB See Saw Press
8, _ , _
C2
Head Supported Rear Delt Fly
12, _ , _
D1
Single Arm Tricep Pushdown
12, _ , _
D2
Standing Landmine Russian Twist
3 x 0:30
E
Sled Push
Prep
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Complete Warmup Lower Body
Prone Scorpion x8/8 Pigeon Stretch x45s/45s Flat Sieza x45s Shin Box x8/8 Frog Stretch x45s Cossack Squat x8/8 Hip/Quad Stretch x45s/45s
B1
Safety Squat Bar Box Squat
3 x 5
B2
Hammer (Close Grip) Lat Pulldown
C1
Heavy Romanian Deadlift
6, _ , _
C2
Cross Body Hammer Curl
10, _ , _
D
Rowing
Prep
A
Complete Warmup Upper Body
Lat Stretch x45s/45s Bar Hang x45s Shoulder Stretch x45s Rear Delt Stretch x45s Bicep Stretch x45s Side Lying Thoracic Rotation x8/8 Prone Shoulder CAR's x8
B1
DB Lateral Raise
10, _ , _
B2
1-Arm DB Row
12, _ , _
C1
ISO Dynamic DB Bench Press
8, _ , _
C2
Face Pull
12, _ , _
D1
Overhead Band Tricep Extension
D2
Plank
3 x 0:45
E
Sled Push
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Ruck
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The Gen X Athlete
The Gen X Athlete
The Gen X Athlete
