Sample Circuit from Yoketober Program

I want to show you a sample of the Yoketober program. Here’s a circuit from Workout #3.

Workout #3 was a Chest day, so you’re going to see some Chest work, with some Yoke work sprinkled in.

C1. Shrug Top Holds
3 sets of 10 reps with 3-ct hold at the top

C2. Incline Bench Press
3 sets of 12

C3. Push-ups
3 sets of 15 to 20

Here’s a video from yesterday’s workout. Sorry that the audio is gone. There was an Ozzy Osborne song playing in the background, which YouTube didn’t like, so they zapped all the audio out of it.

Yoketober Workout #3: Shrugs, Inclines, and Push-ups

If you want to blow up your Yoke this month, then there’s no better way to do it than Yoketober.

You can pick up your copy by clicking the banner below or this link: Yoketober 2016 Program

All the best in your training.

Jedd

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.

-Napalm-

Build a Big Back, Thick Traps, and Massive Delts:

In the Yoketober program, and in any good quality muscle building program, there is going to be plenty of multi-joint exercises, movements where there is movement across more than one joint.

And while these types of movements are very beneficial for build strength and muscle, they are also much more technical than other simpler, isolation-style movements. If you don’t do these things correctly, not only will you not get the results you want, but you can also injure yourself.

Today, I have a couple of videos for you that can help you with your technique so you can maximize your training results and reduce and eliminate risk for back injury.

Check them out below:

Back Safety Considerations for Hip Hinge Movements

Back Safety Considerations for Bent Over Lifts

These videos are short, but if you apply these quick pointers to your training, you should be able to keep your back healthy and strong and that in turn will lead to more intense workouts and better results.

All the best in your training.

Jedd

I feel like I am Carson Daily, counting down the Top Videos or something. Man, what a terrible feeling. Someone, please help me.

Anyway, here are numbers 6 through 10 of the 10 most popular videos I put out this year, based on the number of views each video got.

I made this video for a friend of mine, Chris, who got back into strength training this year and got himself an Ab Wheel to work is core, but was using it totally wrong, and I was worried he was going to mess his back up big time. Since then, it’s been viewed about 2,000 times and I have been told by some that it is the best Ab Wheel Demo video they have ever seen, so that is pretty cool. You might be surprised to learn I do core training. Well, I surely don’t do crunches, but you’ve got to do some regular core work in order to be as strong as you can be, and I love my Ab Wheel.

Related Article: How to Use the Ab Wheel Correctly

7. Pat Poviliatis Breaks a Bat over Mike Bruce’s Throat – 1468 Views

Yes, this is for real. Pat “The Human Vise” Povilaitis is probably my best friend in the small community of performing strongman, having known him for nearly 10 years now. In this video, he breaks a legit baseball bat over the neck/throat area of Mike “The Machine” Bruce, another one of my good friends, and the man with the strongest neck in the world. This took place at the Arnold Classic this year, right on the center stage of the event center. Awesomeness. Be sure to check it out.

Want to watch the whole documentary? It’s 100% free – just add your email to the box below:

8. Build Bigger Traps – Horizontal Band Loaded Shrugs – 1396 Views

Earlier this year I was dealing with a slight back tweak (What else is new?) and I was trying to think of a way I could work my traps harder without having to load so much weight on the bar. Knowing that the Traps run down your spine, I thought about how I could get more than one section of the Traps to fire hard all during the same movement. That is when I came up with this Shrug variation that absolutely kicks your ass. Enjoy.

Related Article: Build Bigger Traps by Intensifying the Shrug

9. Strength Equipment Review – Globe Gripz – 1384 Views

Let me be 100% honest with you. I have enjoyed my training SO MUCH MORE this year because my joints are not hurting all the time anymore. Part of that is because I improved my diet so much this year, but another reason is because I have been extremely mindful of the exercises I am doing and the equipment I am using, so that there isn’t so much unnecessary wear and tear. One BIG PART of that has been the use of Globe Gripz for Barbell Curls. What used to KILL me is now essentially pain free and I love it.

Get your Globe Gripz here => Globe Gripz

10. My New Speed Bag Platform – 1273 Views

I used to hit speed bag all the time in the mid-2000’s. I did it as part of my warm-up to get my elbows and shoulders warm and get the blood flowing. And I did it at the end of the workout to constantly learn new combinations and techniques on the bag. Then, I change the gym location and put in a downstairs bathroom, and I lost my spot for the bag for several years. Earlier this year, I got a new one and have been digging it ever since.

We are well on our way to viewing the Top videos of the year, DIESELS. Check back tomorrow for numbers 1 through 5.

All the best in your training,

Jedd

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