If you read my last book review, you saw that I was switching up my training a little bit. If not, you can head to that post to see what I’m doing and why. The short version is, I’m taking a break for the 5/3/1 style powerlifting and going a little more bodybuilder-style training in the name of joint health. Last week was my first week doing Joe DeFranco’s Rebuilt 2.0 program.
I have to admit, there are a few movements in here I really, really suck at. Which, as we know, means I probably need to be doing them more often.
Saturday, Jan. 29, 2022
Rebuilt Pull Warmup
- Straight Arm Band Pulldown 8-8-8
- Band No Money External Rotation 12-12-12
Half Kneeling Single Arm Lat Pulldown w/Iso Hold 10×25, 8×35, 8×40
Chest Supported DB Rows ISO hold 10x25s, 10x25s, 10x25s
Chest Supported ISO Alternation DB Rows 8x20s
- ISO Hold YWTI 3×15 sec. Each
- DB Smash Spider Curls 10x10s, 10x10s, 10x10s
Incline 1.5-rep DB Curls 8x15s, 9x15s
Thursday, Jan. 27, 2022
Rebuilt Lower Warmup
- Wall Tib Raises 15-15-15
- Band Moonwalks 15-15-15
- Single Leg Seated Band Curls 15-15-15
- Split Stance Barbell RDL 3x8x45
- Band Assisted Reverse Nordics 3x6xlight
KOT Split Squat Front Toe Elevated 10, 10x10s, 10x10s
- Hypers 10-10-10
- Foam Roller Body Saw 6-4-5
Tuesday, Jan. 25, 2022
Mob Flow 4x
Rebuilt Push Warmup
- YW Raises w/PVC 8-8-8
- DB Flyes 10s 10-10-10
- DB Tricep Kickbacks 10s 12-12-12
- See Saw Pushups 10-10-12
- Band Pull Aparts OH mini 10-10-10
Slight Decline DB Bench w/pause 55# 14-4-7-7-5=40 in 4:33
Slight Decline DB Squeeze Bench 45s 10-7
Prone Incline DB Raise 20x10s, 10x15s, 10x15s
Flat DB Tricep Ext 120x10s, 12x10s, 12x10s
Single Arm Cable Lateral Raise 21s 1×5#
Monday, Jan. 24, 2022
Airdyne 2.0 miles, 7:30
Mob Flow 3x
Push up max 21
Goblet Squats 90+20# Vest 20
Lat Pull 10×140
Rev Lunge Contralateral weight 5×90 each
Farmer Walks 90# DBs 25 seconds
I Am Weez 