Name: Playbook - Hunter Hennings - W8/D5 FRIDAY SQUAT/BENCH/DEADLIFT/PULL-UP/3 MILE TEST
Uploaded: 2023-09-26T15:26:51.084Z
Duration: 60 min
Description: W8/D5 FRIDAY SQUAT/BENCH/DEADLIFT/PULL-UP/3 MILE TEST

Test Your Fitness Level at the End of the Program. Obviously don’t just jump straight into your 1RM’s. Gradually increase the weight on the bar to your estimated 1RM. I like to do 3 warm-up sets before even making an attempt at a 1RM. Keep in mind that warm-up sets are also an opportunity to practice your technique for your attempts.
- Squat 1RM TEST: 3 Attempts, 90 Seconds Rest Between Sets
- Bench Press 1RM TEST: 3 Attempts, 90 Seconds Rest Between Sets
- Deadlift 1RM TEST: 3 Attempts, 90 Seconds Rest Between Sets
- Pull-Up Max Reps Test: 1 Attempt
- 3 Mile Run Test

-I recommend wearing, olympic lifting shoes, flat soled shoes (vans/chuck tailors/nike blazers), or take your shoes off and squat in your socks (Please don’t raw-dog the gym floor with your bare feet. Have some respect for yourself). I highly recommend you do not wear running shoes. 
-Position the rack hooks so the bar sits at arm pit height.
-Grip the bar evenly, 6 inches wider than your shoulders.
-Duck under the bar and place the bar across your traps.
-Stand straight up, and take 1 step backwards.
-Plant your feet at shoulder width or slightly wider.
-Take a deep breath, brace your core, and pull the bar down into your traps.
-Maintain a neutral spine, and slowly bend your hips and knees at the same time.
-Once your femur bone is parallel with the ground, push the Earth away from you.
-Drive your knees outward and maintain a straight bar path all the way to the top position.
-Stand straight up.
-Repeat.

Barbell Back Squat

-Position the bench so the bar is directly above your eyes.
-Position the rack hooks so your elbows are slightly bent when you grip the bar.
-Lay on the bench with a slight arch in your lower back. Place your feet flat on the floor.
-Grip the bar 6-12 inches outside of shoulder width. Squeeze the bar as hard as you can.
-Pinch your shoulder blades together and squeeze your lats down and back.
-Push the bar straight up and out of the rack hooks without moving or relaxing your traps and lats. The bar will balance directly above your shoulder.
-Bend your elbows and maintain a tight and stable back. Guide the bar so it touches just below your pec. Pause the bar momentarily while maintaining tight and stable form.
-Push the bar back and up to the starting position.
-Repeat.

Barbell Bench Press

-I recommend wearing flat soled shoes (vans/chuck tailors/nike blazers), or take your shoes off and deadlift in your socks (Please don’t raw-dog the gym floor with your bare feet. Have some respect for yourself). I highly recommend you do not wear running shoes. 
-Stand straight up and position your feet at shoulder width, with your mid-foot (where the laces of your shoes would be) directly below the bar.
-Bend over and grip the bar just outside of your knees (You can use the double overhand grip, or the alternate grip).
-Bend your knees until your shins touch the bar, and flatten your back.
-Push the Earth away from you and drag the bar up your shins (You can wear compression pants, sweatpants, or long socks to protect your shins).
-Pull the bar straight over your knee and straighten your hips and knees at the same time.
-Stand straight up and maintain a neutral spin.
-Return the bar to the floor by taking the exact route you took to lift it. Ensure you maintain control over the bar and don’t drop or slam the weight.
-Repeat.

Barbell Deadlift

-Approach the Pull-Up bar, and grip the bar 6-12 inches outside of shoulder width.
-Protract your scapula (contract your shoulder blades down and back.
-Contract your lower back, and abs so your back is slightly arched.
-Pull the bar straight down, underneath your chin.
-Slowly lower yourself from the top position to the bottom without losing tightness in your back and core.
-Repeat.

Pull-Up

- Test your 3 Mile Run time.
- Warm-Up for 5-10 minutes with dynamic movements and light jogging.
- Begin the test. Ensure you pace yourself throughout your test, but don’t take it easy. This test is not meant to be easy.
- Record your time and save for later to see your improvements.

3 Mile Run

W8/D5 FRIDAY SQUAT/BENCH/DEADLIFT/PULL-UP/3 MILE TEST

W1/D1 MONDAY CHEST + TRICEP STRENGTH

W1/D2 TUESDAY BACK + BICEP STRENGTH

W1/D4 THURSDAY LEG STRENGTH

W1/D5 FRIDAY ACCESSORY STRENGTH

W2/D1 MONDAY CHEST + TRICEP STRENGTH

W2/D2 TUESDAY BACK + BICEP STRENGTH

W2/D4 THURSDAY LEG STRENGTH

W2/D5 FRIDAY ACCESSORY STRENGTH

W3/D1 MONDAY CHEST + TRICEP STRENGTH

W3/D2 TUESDAY BACK + BICEP STRENGTH

W3/D4 THURSDAY LEG STRENGTH

W3/D5 FRIDAY ACCESSORY STRENGTH

W4/D1 MONDAY CHEST + TRICEP STRENGTH

W4/D2 TUESDAY BACK + BICEP STRENGTH

W4/D4 THURSDAY LEG STRENGTH

W4/D5 FRIDAY ACCESSORY STRENGTH

W5/D1 MONDAY CHEST + TRICEP STRENGTH

W5/D2 TUESDAY BACK + BICEP STRENGTH

W5/D4 THURSDAY LEG STRENGTH

W5/D5 FRIDAY ACCESSORY STRENGTH

W6/D1 MONDAY CHEST + TRICEP STRENGTH

W6/D2 TUESDAY BACK + BICEP STRENGTH

W6/D4 THURSDAY LEG STRENGTH

W6/D5 FRIDAY ACCESSORY STRENGTH

W7/D1 MONDAY CHEST + TRICEP STRENGTH

W7/D2 TUESDAY BACK + BICEP STRENGTH

W7/D4 THURSDAY LEG STRENGTH

W7/D5 FRIDAY ACCESSORY STRENGTH

W8/D1 MONDAY CHEST + TRICEP STRENGTH (DELOAD)

W8/D2 TUESDAY BACK + BICEP STRENGTH (DELOAD)

W8/D4 THURSDAY LEG STRENGTH (DELOAD)

W8/D5 FRIDAY SQUAT/BENCH/DEADLIFT/PULL-UP/3 MILE TEST

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