What’s up guys, here is number seven in the form posts for WBF SEASON V: 73024752 and it is the last. After this we will have had a brief explanation and video for every lift that will be in the program. If you are doing this program you really need to study these…not just watch them, study them. Please keep in mind that these WBF programs are written in such a way that they are meant for people who are going to go out onto the floor and do the work correctly, put in the effort to understand how. Before you go to bed, watch all the videos and read all the info for the work you will be putting in tomorrow. Before hitting the gym go over any you might have an issue with. Read the days workout through a few times. By the end of the 10 weeks for the first part of Phase 1 you should be able to recite them in order by heart. This is the real deal, so do it real and reap the rewards.
So for today’s form are a few lifts that play into Season V but I didn’t know how to categorize them. They are as follows.
Push-ups
Pull-ups
Chin-ups
Glute Pull Thrus
- Push-ups: easy right. Guys, come on…we have been doing pushups since we were children. Contests against other boys, gym classes, impressing girls who couldn’t care less at 10…they are super easy right? Ok, question: What are you working when you do a pushup? If you answered Primary: Triceps, Pecs and Shoulders Secondary: Lower Back and Core then great. If not, now you know. On to form: keeping the correct form in a pushup is just as important as in any other lift…whether you are adding weight on your back or not. As always, if you aren’t going to do it correctly just watch TV instead. You get the same benefit from the tv as you do from an incorrect lift with none of the risk of injury. So watch this excellent video, don’t watch any other videos just this one, and do you pushups EXACTLY the way Adam explains it. Exactly the way….
2. Pull-Ups: Here is another move that we have all done since we were kids…whether it was from the pullup bar, the door frame, the basketball hoop, some scaffolding — boys do pullups as kids….we don’t even think of it as exercise…just like we didn’t think of bike riding or running or any number of things as exercise it was just being kids. Once again, and I really hate doing it but the guy knows his stuff, here is a form video on pullups from Scott Herman.
3. Chinups: Chinups, like pullups, seem to come natural, but it is important for our particular goals to make sure we unlearn any bad habits and understand the proper way to do them.
As a quick and important reminder about both pullups and chinups…..Team WB Fitness does NOT…EVER….EVER…..EVER do any kipping. Never. And there is one simple reason….kipping is very bad for your health because If I find out you are doing kipping pullups or chinups I will hunt you down and break your fucking legs.
One other thing, the maximum number of pull/chin ups I ever prescribe is 10. I also suggest you also always go to failure. Does this mean you never get better? No….the day you can get to 11 reps is the day you add some weight to your body either with a weight belt or by holding a dumbbell with your feet. This should lower you under 10. When you get back up to 10 again, add more weight.
4. Glute Pullthrus: Glute Pull Thrus have taken the place of glute bridges and the buttbuster machine in WBF SEASON V. Don’t get me wrong, I think glute bridges are an awesome workout and the buttbuster machine is an awesome isolation machine for glutes, but I am going with pull thrus and I believe, after your first set of them, you will understand why. Here is a form video and since it is new to WBF programs I suggest very close attention be paid and even a few practice rounds before the season starts.
So there it is, a complete list of all the lifts we will be using for SEASON V.
Guys, it is December 2nd. We are just about ready to kick it off. I am excited and I hope you are too. IF YOU WANT THE PROGRAM PLEASE MESSAGE ME. I will work with you to modify whatever I can to meet your needs as much as possible. I really want to see you fuckers do it up this year. 2020 took a lot away from us so I suggest we bend 2021 over and fuck her for all she is worth. There is work to be done….lets go do it.