Volume Meets Intensity

Tomorrow my friend James and I have an opportunity to put in a longer than usual lift. We get together at least twice a week to pull iron, usually Tuesday and Thursday, and very often Saturday as well. Tomorrow happens to be Tuesday. Tuesday sessions are always followed up with a protein-heavy BBQ (so are Saturdays, to be honest… we like BBQ).

Our Tuesday sessions lately have also included a round of Rory McIlroy PGA Tour on the Xbox after the lift and meal. It’s a nice little ritual. We put in a lot of work, but we enjoy ourselves. It’s something we both look forward to.

All major food groups represented.

This past weekend I was away at a cottage, so naturally we didn’t get an opportunity to lift on Saturday. And since we have a bit more time tomorrow, I figure it’s an opportunity to enjoy a more substantial training session.

The plan is to work through a full body workout, but with a slight emphasis on the deadlift and bench press.

I like to start all my training these days with banded warm-ups. They help me warm up my shoulder for a wide range a movements, whether pulling, pushing, or gripping the barbell comfortably for a low bar squat. I take a light band and loosen up my shoulders for roughly five minutes. This would typically include movements like face pulls, band pull-aparts, banded rows, and band pass throughs.

I won’t include warm-up sets below, but I’ll surely include them in the workout I complete. Complete as many warm-up sets as you deem necessary for the barbell lifts.


  • Squats: 3 sets of 5 reps
  • Pull-Ups: 1 set of AMRAP (as many reps as possible)
  • Inverted Rows: 1 set of AMRAP
  • Barbell Bench Press: 5 sets of 3 reps
  • Incline Bench Press: 2 sets of 12 reps
  • Deadlifts: 1 x 5
  • Banded Deadlifts: 2 x 10
  • Barbell ‘Cheat’ Rows: 2 x 5
  • Strict Barbell Rows: 1 x 12
  • Push-Ups: 2 sets of AMRAP
  • Pull-Ups: 1 set of AMRAP

Good old fashioned hard training. Any questions?

Ready to put in work at ‘The Office’.

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