Joey Bergles - Lifting Wks 5-8 (Minimal Equipment)
Joey Bergles - Lifting Wks 5-8 (Minimal Equipment)
Abbreviations
DB = Dumbbell NG = Neutral Grip SA = Single Arm
SL - Single Leg SB = Stability Bal Ea = Each Way
NOTES
Week 5 Week 6 Week 7 Week 8
Day 2 % wt reps % wt reps % wt reps % wt reps
A1. Chin-Ups 5x3-5 5x3-5 5x2-4 5x1-3
*4 Second Lower On Each Rep*
NOTES
Week 5 Week 6 Week 7 Week 8
Day 3 % wt reps % wt reps % wt reps % wt reps
A1. Heels Elevated 1 & 1/4 Cyclist Squat 5 5 5 5
3 Second Lower 5 5 5 5
Rest 90 Seconds, Then Pair w/ A2 & A3 (Red Sets) 4x10 2x10 1x10 1x8
A2. Broad Jumps (Consec) Wks 1-2: 4x3, Wks 3-4: 4x4 2x8 1x8 1x6
A3. Hip CARS - x2ea Leg 2x4-6 2x3-5
B1. Rippetoe Extension Hold + Reps 4x10sec 4x10sec 4x10sec 4x10sec
Hold @ The Top For 10 Seconds, Then Perform Reps - (+) 5-7 reps (+) 6-8 reps (+) 7-9 reps (+) 8-10 reps
3 Second Pause @ The Top
Rest 75 Seconds, Then Pair w/ B2 & B3
B2. Rear Foot Elevated Split Squats 4x5ea 1x5ea 1x5ea 4x3ea
2 Second Lower, 2 Second Pause In The Bottom 3x4ea 3x3ea
Rest 75 Seconds, Then Pair w/ B3
B3. Slow Lower Chin-Ups 4x15sec 4x15sec 4x20sec 4x25sec
Start @ Top, Lower For Desired Length Of Time = 1 Set
Rest 75 Seconds, Then Go Back To B1
C1. SB Circles 3x3-5ea 3x3-5ea 3x4-6ea 3x5-7ea
Rest 60 Seconds, Then Pair w/ C2
C2. SA Incline Y Raise 3x4-6ea 3x4-6ea 3x5-7ea 3x6-8ea
3 Second Pause At The Top
Rest 60 Seconds, Then Go Back To C1
NOTES