Here are the load, sets, and rep schemes of week 4 of our workouts. I did 3 days of Brazilian Jiu Jitsu class for about an hour and a half each class. Two days this week was actually a workout day and a BJJ day.

This was the last week of the cycle so stay tuned for a new cycle this week. We’re going to be turning it up because there is only 6 weeks left in our body fat loss contest.

Workout 1

• Hang Clean 195 lbs 6×4
• Deadlift 310 lbs 6×4

Workout 2

• BB Front Squat/Pullup Superset 150 lbs/BW 4×8
• DB Bench Press/DB Supported Row Superset 80 lbs/80 lbs 3×10
• MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

• BB Push Press/DB RDL Superset 135 lbs/90 lbs 4×8
• Overhead Walking Lunges/Renegade Row Superset 65 lbs/4 lbs 3×10
• ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

• Power Snatch 155 lbs 6×4
• Squat 285 lbs 6×4

Click here to find out what No B.S. Fitness Solutions can do for you!

Here are the load, sets, and rep schemes of week 3 of our workouts. I am already down 2 pounds for the contest without any change in nutrition at all. I guess the main reason for that is because this past week I also did 4 days of Brazilian Jiu Jitsu class for about an hour and a half each class. Two days this week was actually a workout day and a BJJ day.

One thing I realized is that it’s easier on the body to do the jiu jitsu training first and then the workouts later in the day. One of those days I tried it vice versa and I was crushed in class.

There is now one more week left in this cycle and I will be turning it up on the next training cycle. I’m definitely getting ready to crush it!

Workout 1

• Hang Clean 195 lbs 5×4
• Deadlift 310 lbs 5×4

Workout 2

• BB Front Squat/Pullup Superset 150 lbs/BW 4×8
• DB Bench Press/DB Supported Row Superset 80 lbs/80 lbs 3×10
• MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

• BB Push Press/DB RDL Superset 135 lbs/90 lbs 4×8
• Overhead Walking Lunges/Renegade Row Superset 65 lbs/4 lbs 3×10
• ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

• Power Snatch 155 lbs 5×4
• Squat 285 lbs 5×4

Click here to find out what No B.S. Fitness Solutions can do for you!

Here are the load, sets, and rep schemes of week 2 of our workouts. I just found out that there is going to be another body fat loss contest at my gym the ends in March. So I will be adjusting my plans for the upcoming cycles once this one is over. I wasn’t really planning to focus on fat loss until about May or June but there’s nothing wrong with getting a jump start.

Workout 1

• Hang Clean 185 lbs 4×6
• Deadlift 300 lbs 4×6

Workout 2

• 2 KB Front Squat/Pullup Superset 32 kg/BW 4×8
• DB Bench Press/DB Supported Row Superset 75 lbs/75 lbs 3×10
• MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

• BB Push Press/DB RDL Superset 125 lbs/85 lbs 4×8
• Overhead Walking Lunges/Renegade Row Superset 55 lbs/40 lbs 3×10
• ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

• Power Snatch 145 lbs 4×6
• Squat 275 lbs 4×6

Click here to find out what No B.S. Fitness Solutions can do for you!

After taking the last week in December off from training it was good to be working out again this week. Here is this past week’s workouts. This phase will consist of 2 days of Olympic lifting and 2 days of basic strength and conditioning.

Workout 1

• Hang Clean 185 lbs 3×6
• Deadlift 300 lbs 3×6

Workout 2

• 2 KB Front Squat/Pullup Superset 32 kg/BW 4×8
• DB Bench Press/DB Supported Row Superset 75 lbs/75 lbs 3×10
• MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

• BB Push Press/DB RDL Superset 125 lbs/85 lbs 4×8
• Overhead Walking Lunges/Renegade Row Superset 55 lbs/40 lbs 3×10
• ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

• Power Snatch 145 lbs 3×6
• Squat 275 lbs 3×6

Click here to find out what No B.S. Fitness Solutions can do for you!