Get Serious Protocol

Monday - Primary: Bench 5x5, Secondary: Deadlift 3x5, two aux

Friday - Primary: Squat 5x5, Secondary: Overhead Press 3x8, two aux

Monday - Primary: Deadlift 3x5, Secondary: Bench 3x8, two aux

Friday - Primary: Overhead Press 5x5, Secondary: Squat 3x8, two aux

Notes: Only deadlifts are 3x5. Always.

Secondary and auxilliary work is 3x8. Always.

Auxilliary exercise choices:

OH press: Lateral raise, Close grip bench, Upright row/raise, Tricep extension
Squat: Leg extension, Stiff legged deads, Leg press, Adductor
Bench: Front raise, Triceps pushdown, Flye, Dip

Deadlift: Biceps curl, Seated row, Leg curl

Tuesday and Thursday: Swim 30 minutes, go slow, push hard, HIIT
Wednesday: Farmers walk 200 yards x 2, rest 3 min. between walks. Pullups 3x8. Repeat this cycle a second time.

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