• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Protein Powder
      • Best Whey Protein
      • Best Creatine
      • AG1 Review
    • Equipment
      • Best Adjustable Dumbbells
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Workouts

Day 25/360: Wolf Brigade Subversive Fitness

First day of the week. Some decent back squatting to kick things off.

Greg Walsh

Written by Greg Walsh Last updated on February 6, 2017

Back squat:

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight.

Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2 ..).

Up to 5 minutes rest, then:

Pendlay row: 2, 2, 2, 2, 2

Back squat:

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight.

Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2 ..).

Up to 5 minutes rest, then:

Pendlay row: 2, 2, 2, 2, 2

Starting at 60% of previous 2RM, increase weight in each set, attempting to end at a new 2RM. Rest as needed between; If 1-2 additional sets are needed to find designated weight, take them. Conversely, if max is reached in set 3/ 4, do not finish remaining sets.

And then, 5 rounds of:

5 Double kettlebell back squat @ (up to) 40% of new 2RM
10 1-arm kettlebell row (5L, 5R) @ 30-40% of new 2RM
:20 sec. rest

If chosen weights break position or compromise range of motion, adjust immediately and continue safely.

And then, “Time under tension”:

Bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Greg Walsh

About Greg Walsh

Greg Walsh is a product of counter-culture, and remains immersed in it to this day. The discovery of BMX bike riding and hardcore music in early adolescence opened a door of questioning and critical-thinking that has paved the way for everything since. Action sports, hardcore music, martial arts, and strength and conditioning have all proven to be lifesavers, not simply pastimes, and contributing to each in the best ways humanly possible is Greg’s daily mission.

Wolf Brigade is headquartered in Rochester, New York, and is the product of Greg's lengthy training experience and varied physical backgrounds. Their website chronicles and details daily training, and contains hundreds of videos, pictures, quotes, and pieces of writing. Greg’s non-fitness writing website, War of Attrition, accepts subscribers and his first novel, Theft of the Age, will be available everywhere in the fall of 2015.

View All Articles

Recommended Articles

Long-haired person in gym running on treadmill
Try These HIIT Treadmill Workouts for Different Goals
Muscular person in gym doing dumbbell curls
The Ultimate Back and Biceps Workout for Every Lifter From Beginner to Advanced
A person doing a barbell bench press.
The Ultimate Bench Press Workout to Increase Strength and Muscle
black and white image of long-haired person performing chin-up
Try These Biceps Workouts Without Weights for Muscle, Strength, and Fat Loss

Primary Sidebar

Latest Articles

Dorian Yates Explains the 2-Exercise Ab Routine That Fueled His Mr. Olympia Dynasty

lelja Strik (84KG) Bench Presses 132.5 Kilograms (292.1 Pounds) for Raw Masters IPF World Record

Low-Bar vs. High-Bar Squats: What’s the Best Lower-Body Builder for You?

Chris Bumstead is Building His Own Private Gym

Latest Reviews

Breaking Muscle Best Protein Powder

17 Best Protein Powders for Weight Loss, Muscle Gain, and More

Athletic Greens AG1

Athletic Greens AG1 Review: Is This Greens Powder Worth It?

Best Adjustable Dumbbells

9 Best Adjustable Dumbbells for Home Gyms of 2023

Best Creatine

11 Best Creatine Supplements For Building Muscle, Cutting, and More

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About