10-30-20 Deload week. Upper body
Main work DB Incline bench press 3x”max reps” 
*take a few sets to warm up to working weight. Max reps = as many as possible Jm press from pins 3x10-12 HERE Auxiliary work Lat pull down 3x20 light Standing lat...
10-29-20 Deload week. Lower body
Hey Tribe! We are still in our deload week and I hope you've taken advantage of the lighter loads. This Monday we will be testing a 1 rep max full squat so be sure to listen to your body this...
10-27-20 Deload week. Upper body
Main work Bench 4x6x60-65%optional- if things are moving well do an AMRAP on your last set. If you feel beat up and need the rest, skip the amrap. Barbell push press 3x6x60% Auxiliary work Landmine rows 3x10-12 moderate Db tricep...
10-26-20 Deload week. Lower body
We've just completed a 3 week cycle and heading into a 1 week working deload. If you're just joining in with GGB's training, this is a good week to prep you for our next cycle or you also have the...
10-23-20 Week 3 of 3 week cycle. Max Effort Upper body
Main work Bench 3x1x90% or above. The goal is 3 singles at 90% or above. Choose one of the following: Bench from pins 3 in from chest  3x1 Specialty bar (example- football bar) 3x1 Bench using 2 boards 3x1 push...
10-22-20 Week 3 of 3 week cycle. d/e lower body
Main work Box squats 8x2x60% + 25% chain or band Sumo Deadlifts 8x1x70% + chains if it moves well Auxiliary work Back ext 5x12-14 heavy plate Reverse hyper 5x10-12 - moderate 2x10 mins sled drag - moderate 100 banded good...
10-21-20 Week 3 of 3 week cycle. Recovery workout
Wednesday is good today do a recovery workout or make up some of the work you may have missed from Tuesday. Recovery workout 8 rounds tabata 20 secs work/10 secs rest of: jump rope ab of choice then,3 rounds of...
10-20-20 Week 3 of 3 week cycle. d/e upper
Main work Speed bench3x3x50% +30% chain or bands- wide grip3x3x50% +30% chain or bands- medium grip3x3x50% +30% chain or bands- narrow grip DB bench press 3x8-10- moderate to heavy weightOn last round do an AMRAP (as many reps as possible)...
10-19-20 Week 3 of 3 week cycle. Max effort lower body
Main work Cambered bar box squat 3x1Work up to 3 heavy singles 90% or above. Use a camber bar or another specialty bar. If you dont have one, use a SSB or whatever barbell you have. Bulgarian split squat 5x6...
10-16-20 Week 2 of 3 week cycle. Max Effort upper body
Warm upLet's get those lats, triceps and rear delts fired up! 10-15 banded single arm lat pull - each side HERE 10-15 lying side rotations HERE 20-30 Banded tricep pull downs 30 sec bottoms up kb hold Main work max...
10-14-20 Week 2 of 3 week cycle. Recovery workout
Light conditioning, glutes & abs today Workout8 rounds tabata 30 secs work 10 secs rest of:  (24mins) jump rope burpee jump rope box jumps Training notesToday's goal is to just move without taxing our legs too much so that we...
10-15-20 Week 2 of 3 week cycle. D/E lower body
Main work Box squats 10x2x55% +25% band tension or chainscheck your box height- parallel or below Sumo Deadlifts 10x1x65% chains or bands if it moves with speed Back ext 5x8-10 heavy plate Reverse hyper 5x10-12 - moderate 5 rounds tabata...
10-13-20 Week 2 of 3 week cycle. D/E upper
Training notes: We will be working speed work for the next 2 weeks on our d/e (dynamic effort) days. Your bar speed needs to move fast. Lower bar weight if needed. Warm upLet's get those lats and rear delts fired...
10-12-20 Week 2 of 3 Week cycle. Max Effort lower
Training notes:Max effort days- 3 singles above 90%. Don’t get greedy and fail. If you are unsure leave it where it stands and get a new record next time. Warm uptake 10-15 mins to do some dynamic & stabilization work...
10-9-20 Week 1 of 3 week cycle Max Effort upper body
Warm up Take 10-15 mins and work on mobility for back & lower body before warming up for bench. Your lower body is just as important as getting the upper body primed when working bench. 1-2 rounds of: bird dog...
10-8-20 Week 1 of 3 week cycle. Lower body volume
Hey Tribe! I hope you enjoyed the rest and ready to get back to work! We’lll be training in 3 week cycles with a 1 week deload. Our next competition/ Max testing will be Feb 11th. REMEMBER your mindset is...
9-29-20 deload upper body
If you're not testing your maxes on friday, head over to our conditioning only workout HERE. Our last small workout before testing maxes!! Stick to the program and stay light. bench 3x3x60% or lesspractice form and commands db bench press...
9-28-20 Lower body deload
This week will be a deload week to prepare us for testing our maxes for squat, bench & deadlift. Peaking for a powerlifting meet or for testing your max lifts, means that we program training so that the lifter is at their best physically & mentally and able to demonstrate maximal strength and/or power. We do this by decreasing/tapering volume and intensity in both auxiliary and main lifts as we get closer to meet day. We are only days away from testing our maxes and it can sometimes be the hardest mentally. If you plan to test your maxes this Friday with us, I encourage you to stick to the light training week. Read more about "Peaking for a meet"
9-25-20 Volume upper body
Main work Bench 5x5x65% Auxiliary work DB bench press 3x12 - moderate lat pull down- wide  3x12 - moderate DB lateral side raises 3x12 - moderate Hammer curls 3x12 banded tricep pull downs 1x100 banded facepulls 1x100 banded chest supported...
9-24-20 Volume lower body
Main work Squats 5x5x65% Goodmornings 3x8 - moderate weight Auxiliary work reverse hyper 3x12 back extension 3x20 bodyweight onlyIf you don't have access to machines for the reverse hyper or back extension, sub with one or two of the following:...
9-22-20 Max effort upper body
We have a lot of work today so if you're running short on time, split this workout up into 2 workouts doing a smaller one later in the day. Warm up take a few mins to warm up shoulder, abs,...