Gauntlet MOUTAIN DOG 2 training.pdf

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This program is designed to build on Classic Mountain Dog training, v.1.0 we
will call it. I wanted a way to use higher frequency on body parts that need
focus without abandoning all the tried and true principles you have been doing
with all the previous Mountain Dog programs. We used pump workouts before
for a 2
nd
session, and now we are building a 3
rd
session for certain bodyparts.
The strong areas will get one session a week, and you can rejoice because those
sessions are all out bloodbath Mountain Dog 1.0 style.
What we have is a starting point where the areas that get high frequency get the
same volume but spread out over more sessions. With more sessions, this
means you have to scale back on how hard you are cranking, so the RPE chart
becomes extremely important in this program. You have to follow it, and at
times, holdback on your intensity. We then slowly and intelligently build on that
volume so it doesn’t get out of control. Intensity is also managed so that you
can recover properly for each session.
Band work is sprinkled into the program lightly at various points as well. Using
bands is optional.
Here are the bands you will need from EliteFTS if you also want to incorporate
them:
-
1 grey average band (for use with good mornings)
-
2 grey average bands IF you want to do reverse band work. This is not
written into the program but it’s great for squatting with a fragile lower
back and benching with bad shoulders.
-
1 orange micro mini (for face pulls and women use on chest press
machines often)
-
2 red long pro minis (for chest presses)
-
1 red short pro mini (for spidercrawls)
Rate of Perceived Exertion Flow Chart
Fairly easy like a warm-up weight
You can do 4-6 more reps
You can do 2-3 more reps
You have 2 more reps left in the tank
You have 1 more rep left in the tank
Went to failure at perfect form
Went to failure with loose form after perfect reps completed
Used a high intensity technique to push beyond failure
Used multiple high intensity techniques/go apeshit set!
Click on any one of the tags for an example
@ 6.0
@ 7.0
@ 8.0
@ 8.5
@ 9.0
@ 10
@ 11
@ 12
@13
Generally, (not always) I count sets that are 7.0 and above as working sets.
Week 1
Monday
Chest – 3 exercises – 9 sets
Triceps – 1 exercise – 3 sets
Back – 3 exercises – 9 sets
Biceps – 2 exercises – 6 sets
9 exercises – 27 sets
Warm up - to add a little shoulder volume
Superset Dumbell Side laterals and front raises with a light weight. Do 15 reps
to the side and then immediately out front. Do 2 rounds.
Before you start this workout, you need to tell yourself over and over that
leaving reps in the tank is necessary for a high frequency approach to work. If
not, you will burn out or hurt yourself. Believe me, when you have gone as hard
as I have, and those of you who have done my other programs, you know this is
a major change. As the program unfolds though, you will see how all this works
together and flows and allowed for increased intensity that is planned and
intelligent.
Chest
Machine press – Do a few warm up sets. Find a weight that you can do 8 reps
and leave about 2-3 reps in the tank on each set. Take these to lockout and flex
for one 1 second. Do 3 sets of 8 like this.
3 total work sets
These sets are all RPE of 8.
Goal – Activation and start pump
Slight incline dumbell press – Use a weight that is going to allow you to have 2
to 3 reps in the tank at least here too. Do 3 sets of 8. Don’t lock these out. Take
these to ¾ lockout and then come right back down.
3 total work sets
These sets are all RPE of 8.
Goal – Supramax pump
Dips – Use an assist machine if you need to. Your reps should be about 8 to 10,
and you should have a least 2-3 reps in the tank here as well on all sets. Take
these down slow and stretch your pecs and come up 3/4 of the way only. Keep
tension on the pecs, and again, really work the stretch.
3 total work sets
These sets are all RPE of 8.
Goal – Work muscle from stretched position
Triceps
Tricep pushdowns with single handles – Go to failure on these. Do 3 sets of 15,
where around 15 is failure. See the video below as this is the form I want you to
use.
3 total work sets
https://www.youtube.com/watch?
v=QMVRFB83CSk&index=26&list=PL04BB5F1BC0300483
These sets are all RPE of 10.
Goal – Supramax pump
Back
Chins with neutral grip – Use an assist machine if you need to. I want 3 sets of
10. Drive your elbows down hard and really flex lats hard. Keep your chest lifted
(sternum arched). Notice the RPE again.
3 total work sets.
These sets are all RPE of 8.
Goal – Activation and start pump
Wide grip pulldowns – These are just standard wide grip pulldowns. I want you
to really try to stretch your lats at the top, and to also really hold the bottom for
a second flexing your lats as hard as you can. Do 3 sets of 8.
3 total work sets.
These sets are all RPE of 8.
Goal – Supramax pump
Dumbell pullover – Do 3 sets of 10 here.
3 total work sets.
These sets are all RPE of 8.
Goal – Work muscle from stretched position

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