Mayhem Affiliate Bodybuilding 8/1/2022
Announcements
New class time – M,W,F 9am
Starting August 1st
CrossFit Natomas – Open Gym
Mayhem Bodybuilding Goals
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
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Warm-up
Warm-up (No Measure)
Upper Body Anterior (Chest & Bicep)
Crossover Symmetry Warm-p
-into-
3 rounds
10 Perfect Push-ups (controlled form)
15 Band Pull-A-Parts
5 PVC Around the Worlds (each) way)
10 wall angels
5 scorpions (each side)
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Strength
Bench Press (7/5/3/1/3/5/7) (7 sets: (7/5/3/1/3/5/7))
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
7 Sets
Set 1: 7 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 1 reps
Set 5: 3 reps
Set 6: 5 reps
Set 7: 7 reps
*Pyramid sets. Athletes have 7 sets of building and reducing weight across sets. Weight selected should be moderately challenging for the reps on that set. This means that athlete should be able to complete the required number of reps but would experience a form breakdown if attempting more reps at that weight for that set. Weight increases as reps decrease and athletes will use the same weight for both 7 rep sets. Slightly heavier weight is used for 5 reps sets (same weight for both). Slightly heavier weight is used for 3 reps sets (same weight for both). Heaviest weight is used for 1 rep set.
Barbell Incline Bench Press (4 sets: 7 reps )
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
Reverse Grip Barbell Bench Press (4 sets: 10 reps )
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Lying on a flat bench, athlete will reverse grip a barbell and unrack. Width grip is dependent on athletes mobility but should be roughly outside the width of the torso. Lower the barbell to the chest and press back up to extension. Be sure keep shoulders loaded down and back against the bench at all times.
Reverse Grip Barbell Bench Press
https://youtu.be/DLqYWWVCQRI
Flat Bench DB Chest Fly (4 sets: 12 reps)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
Flat Bench DB Chest Fly
https://youtu.be/gasK_1fNVdk
DB Preacher Curl (4 sets: 10 reps per side)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
DB Preacher Curl
https://youtu.be/R4s8obKxrro
Seated Alternating DB Curl (4 sets: 20 reps per side)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
Seated Alternating DB Curl
https://youtu.be/ar3DtSzT1lg
Cooldown/Mobility
1 min Pec Stretch against Door/Rig
1 min Lacrosse Ball Pec Smash (each side)
1 min Overhead Elbow Grab Tricep Stretch (each side)
1 min Bicep Wall Stretch (each side)
Focus: Do your mobility work to keep range of motion. Pec Stretch consists of raising bent arm to the side to make an “L”, raise arm so that upper arm is at a 45 degree angle to the neck and place forearm against rig/door frame. Slowly lean into stretch.
Bicep wall stretch consists of facing a wall and placing a palm on the wall with fingers towards the floor. Slowly turn the torso away from the hand to facilitate a stretch in the bicep and forearm. Higher placement on the wall will result in a bigger stretch.
Mayhem Mini-Pump
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
Metcon (Time)
Upper Body Anterior
4 Rounds
10 – Barbell Bench Press @ moderate weight – maintain quality
8 – Barbell Incline Bench Press @ moderate weight – maintain quality
12 Flat Bench DB Chest Fly – High to Low @ light resistance – maintain control and quality
10 DB Preacher Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Scoring: Time