Hi Friend,
I chuckled to myself while I was reflecting W, Th and today, on how I keep telling you that you're leveling up and that I need to find new ways to challenge you and keep you getting better, but I forgot that as I teach you new things and you learn new things, I'm actually going to have to coach and work, and I've gotten a little comfortable in your leveling up, that when I was teaching the 3-Way Lunges, I really had to work and think quickly b/c it was like herding sheep or herding kids with everyone going in different directions and doing different things and I had to find the right words and do more specific demonstrations to help you to understand what I was asking you to do, how to do it properly, safely and together.
What a hot mess the first sets were. I was sweating, my brain was scrambling and I felt like I was scratching my head, thinking, "what is happening here? This is not at all what I just said and demonstrated. What are they doing? How did I mess this up?" Thankfully we have a great relationship and like Sean C said, "sometimes you need to mess up, to get it right" and he was right. We all messed up on the first set and we all did much better on the 2nd set. Kudos to us.
Phase 12 - Strength
This coming week, 11/2 to 11/6 is an "unloading week", with suggested DB Loads of 20-40% BW. The idea is to help your recover before introducing suggested DB Loads of 35-55% in the following week (week 3). Take the unloading week if you need it and don't take it if you don't. In an ideal world which sometimes we all get to be in, it would be o.k. to stay with the same weights, do 1 to 2 more reps per exercise per set and/or an extra set per exercise and then the following week, be able to meet the moment and do 1-5 lbs. more per hand for a set of prescribed reps.
So take the unloading if you need it or want to try it and don't take it if you don't need it and/or don't want to.
Week 3, 11/9 to 11/13, you'll be training on your own. There will be no boot camp that week. Use either the week 1 or week 2 recordings and keep training! Keep your regular time slot and get it done. You'll feel proud.
Remember this phase your goal is to build strength. You paid the hypertrophy dues last phase and now your body is better prepared to handle stress and loading. Safety and form are always and forever first. We don't trade those. We play the long game and we don't trade those for short term wins.
So when and where you can, try to do more if you feel safe and can keep your form. Last night I encouraged everyone to share weights and/or use my weights for bench press, rows and goblet squats. On the bench press, I said, "before you go to alternating from high or alternating from low, first exhaust the heaviest weights in the room, which are 50's". Once those are too easy, then alternate from high or low." So the people who thought they could, tried more and the people who thought it was best to go light & fast and/or stay at the same weight and alternate did that. All made the right decision in the moment for them. (Of course if we were training privately, I might have handed them the exact calibered weight they should be using, but in a group setting, you get a stronger vote [wink]).
Got Feedback?
I'm not always going to push you for feedback so consistently, but I do want to impress upon you that what your experience is like in the program is important: what you liked and didn't, what worked and didn't and what you'd like to add, keep and/or change are important, so when you have feedback, let me know. I'll aim to be as responsive as possible and implement if I can.
So. Got Feedback? Reply, text, call and/or let me know in person.
Phase 12 Links
Cardio Minutes - Week 1
We were supposed to get 23 minutes, but we did 26min/workout last week.
What did you get? Reply now!
This Coming Week's Schedule
6:00am, M / W / F @ Virtual
9:00am, M / W / F @ Virtual
6:30pm, M @ Virtual, T / Th @ MC
Phase 12 Schedule
Workout Schedule
Week 1
a.m. ABC
p.m. CAB
Week 2
a.m. ABC
p.m. CBA
Week 3
a.m. XXX
p.m. XXX
Week 4
a.m. ABC
p.m. CBA
Guest Weeks
Next week is guest weeks. How are your people's workouts going? Are they training? Can they do a hurdle squat or hockey squat, a straight leg eccentric lower, a 50second plank, a push up and inverted hamstring... Training is a part of life. I ask my people how they're workouts are going and what they're doing these days. Do you?
If anyone becomes curious about what you do, you can email introduce them and/or share the Very Important Guest Link with them.
Wishing you a great Halloween weekend and at least one 10 by 10.
Mike
p.s. Here's the phase 12 links again:
p.p.s. Minutes are due Monday!
p.p.p.s. Got feedback? Reply now if you do!
