In 2014, I began doing month-long periods of specialization training to bring up specific parts of my body.
After doing August of Arms in August and Legtember during September, I was getting messages every day from people asking me to set them up with similar programming.
So, once October hit, I knew it was time to put something more formal together, and with that, Yoketober was born!
That was without a doubt one of the funnest months of training I’ve ever had, and I must say I thought I saw some pretty darn good gains too!
Since then, Yoketober has been a staple of my training, every Fall.
But this year, I wanted to shake things up.
I wanted to go through Yoketober, totally disassemble it, and put it back together to breath new life into it.
And now, I honestly feel that Yoketober is the best it’s ever been.
So, I’m having a special sale for the last few days here in September, so you can get the new and improved Yoketober for a special price.
And, if you have picked up Yoketober in the past, I’ve got an even better deal for you – all you need to do is contact me through email, Facebook, etc, and we can set it up.
You’re gonna love Yoketober, and the massive gains that come along with it.
Thanks and all the best in your training.
Click the Yoketober Banner Below to Start
Building Big Traps, Meaty Shoulders and a Thick Upper Back!
Tags: big shoulders, big traps, big yoke, bigger shoulders, bigger traps, build a big yoke, build a bigger yoke, build big yoke, build bigger yoke, shoulders, upper back, yoke, yoke building, yoke training, yoketober
Posted in back training, build bigger arms, Build Muscle, Build Shoulders, how to build muscle, how to build strength equipment, muscle building nutrition build muscle mass, muscle-building-workouts, Yoketober | No Comments »
Back Contraction and Scapular Control for a Bigger Bench
One of the things I’ve been working on really hard the last few weeks is intensifying the contraction of my lats and the scapular musculature when performing Rows and Presses, in order to improve my back development and increase pressing power.
By doing so, my Barbell Bench Press has never felt better, and it’s almost completely pain free right now, for my shoulder.
I recently shot a video to help understand what I’ve been working on, and the feeling I’m going for when performing a lot of my Row movements.
There’s a million ways to do this, and one way is with Recline Rows, which we just happened to be doing recently.
Shoulder Blades Into Your Pickets
This video also talks about the idea of Shoulder Blades Into Your Pockets. This is exactly what I’m trying to do whenever I do a Seated Row, a Pull-down, and many other pulling/rowing movements.
I think if you try to implement this kind of contraction when you Row, you’ll gradually develop a better mental connection between your lats and scapular muscles, and this will lead a much more stable and stronger Bench Press.
If you have any questions on this, please leave a comment below, and make sure to subscribe to my youtube channel.
All the best in your training.
Want a Bigger, Thicker Back? Check out YOKETOBER
Tags: "big back", bench press, big bench press, big lats, bigger bench press, build a big back, build a big bench
Posted in back training, how to bench press, how to build muscle, how to develop strength, muscle-building-workouts | No Comments »
Monster Yoke Finisher
Every Friday, I wake up early, knowing I’m about to step into battle.
This is not the type of battle that is fought amongst opposing teams or countries, though.
This is a battle fought within myself.
The constant struggle to physically keep fighting, or to listen the voice inside my head telling me to stop and give up.
Fridays is when, I do a my Yoke workout with my adult men training clients, where we hit Upper Back, Traps, Posterior Deltoids and Triceps.
This week, the final siege included this 5-exercise superset:
- Banded Paused Rows
- Rope Bodyweight Rows
- Posterior Flyes
- Dumbbell Triceps Skiers
- Triceps Kick Backs
Each exercise was done for a total of 15 repetitions. We rest-paused as needed and/or dropped down in weight in order to get the reps.
It was nothing short of all out struggle, waged until the very end.
Monster Finisher for Building a Massive Yoke
We went through this one time, as we were running out of time, but if you go through this with the goal of finishing in 3 to 4 minutes, one set is really all you need, brother.
I’ve talked about it before, how much I love the Back & Triceps combination – can’t say enough about the rush I get each and every week. These workouts are probably the hardest I do each and every week, because at only 1 hour, including warm-up, I don’t take up a bunch of time with Grip Sport lifts, which is actually a big mental relief for me.
If you’re looking for some absolutely SICK WORKOUTS that will help you build a big Back, cannon-ball deltoids, and Traps that deform every tee shirt you put on, then try out Yoketober, below.
All the best in your training.
Build a Big Back, Thick Traps, and Massive Delts:
This past Thursday, Luke and I used Thick Bar Handles for just about everything on our Back Day, please we went pretty darn heavy, as well.
Here’s how the workout went:
Rolling Thunder Pull-ups with Weight Added – 3 sets of 3
Luke (203lbs) went with a 24-kg kettlebell added
Jedd (255lbs) went with 90lbs in plates added
I had to re-grip for all my 3rd reps. We also threw in some holds at the top of some of the reps.
Narrow Handle Thick Grip Pull-downs
We worked up to 305lbs and did 6 to 10 reps per set. These were extremely heavy, and resulted in some partial reps, as well as holds. We focused on controlling the weight, not throwing it.
Thick Handled Loadable Dumbbell Rows
I used a plate loadable handle with a 2.5″ grip. I started with 165lbs, then dropped it down to 150lbs.
Luke used the 120lb shot loadable dumbbell. Aimed for 5 reps per hand. We did 3 work sets.
Banded Straight Arm Lat Pulls
These might have a different name, but I’m drawing a blank. They hit your lats, teres major, posterior deltoids, rhomboids, and your glutes & hamstrings as well. They’re VICIOUS. 4 sets. 2 with black bands, 2 with purple bands.
All the best in your training.
Want to Explore Thick Bar Training?
Check Out the Inch Dumbbell DVD
I wanted to share this workout with you that I did last Friday morning.
This was the second time I’ve done it (with just a couple of modifications), and I’m telling you, this workout is awesome.
It involves 4 separate blocks (A,B,C,D), each with 3 exercises (1,2,3), done with minimal rest between sets for a maximized pump and engorgement of the muscles.
If you’re not familiar with the exercises, watch this video:
Big Back Workout
A1. Pull-ups – 3×10
A2. Dips – 3x 10-20
A3. Ab Wheel – 3×10
B1. Pull-downs – 3×10-12
B2. Front Laterals – 3×10
B3. Crucifix – 3x15sec
C1. Reverse Curl – 3×8-12
C2. Prone Pull-downs – 3×12-15
C3. Band Face Pulls – 3×15
D1. Unilateral Pull-aparts – 3x10each side
D2. Belly Pull-ups – 3×5
D3. Chain Hammer Curls – 3×15
As you’ll notice, there’s a lot more than “Back” exercises in there. I had to modify this workout quite a bit because my Chest/Shoulder/Biceps workout got interrupted last week, and I wasn’t able to get my Biceps or Deltoid work in. I added these in where I’d normally have my other Triceps exercises (I only did one pure Triceps exercise, Dips).
I’m gonna be straight up with you here – you can’t mess around between sets with this workout, or you won’t get it all done.
A lot of people will not be able to get this workout done inside of an hour, like my buddy Mark and I did.
In fact, a lot of people are not in shape enough to do all of this PERIOD, let alone inside an hour.
If you can’t finish the workout, don’t worry about it. Work on it.
We’ve been training this way for a while, and while it’s intense, I truly feel this is a great way to train, especially on days when you don’t have strength-specific work (requires longer rest periods), and are only looking at building slabs of muscle all over your body.
Like I said, if you don’t know the exercises, check out this video, because all of them but 2 are in there:
Any questions, please let me know.
All the best in your training.
P.S. I just completed something I worked on all last week. It’s a complete Catalog Page of all my products, many of which you might never have heard of, so I wanted to share it with you: Full Diesel Product Catalog
Many of the prices on that page are newly reduced, so be sure to check them out.
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