My gym recently got prowlers and I’ve been really loving them. For those who don’t know, I don’t go to a power lifting gym or a special awesome gym that costs me $150 per month. I gotta keep shit real. So I go to Best Fitness, which is more or less a “globo” gym. They aren’t like Planet Fitness or WOW though. I squat, deadlift and bench heavy without issues. And now with their renovations ramping up, we recently got access to turf & prowlers.
Right now I am back to doing a lot of volume and power lifts. For about 4-5 months I was doing a DUP-style regiment where I was benching, deadlifting and squatting twice a week (yeah man, rough at first) but now that I want to focus on leaning out and getting shitty strong, I’m back to doing the movements once a week. DUP was great to test out and try for the first time. I eventually found it takes a while for me to do, and time isn’t on my side.
Even though I only do them once a week now, the intensity and volume has increased. I do my movement (squat/dead/bench) and then I do two-three accessory movements (pause, deficits, blocks, rack pulls, close grip, etc) and then finish with a brutal 10-15 minute suckfest of either thrusters, prowler sprints, box jumps or something of the like.
My week so far has been:
Monday – Hot Yoga
Cals: 365 cals / Time: 1 hr, 15 minutes
– I got my first wheel pose in yoga, which is exciting since I can’t do much else. I’ve been taking hot yoga once a week because my hips and spine need it. For serious, lifters/bodybuilders/powerlifters, do yoga.
Tuesday – Squats
Warm up, light bar squats, etc
– 1 set of 5 at 55%
– 1 set of 5 at 62.5%
– 3 sets of 10 at 68% or #215 for me.
Pause Squats: 3 sets of 10 @ #175
Prowler Sprints: 90# + sled x 6 runs
Cals: 620 cals / Time: 1 hr, 10 minutes
Wednesday – Weaknesses + Cardio
Thursday – Sprints / Agility / Footwork
Friday – Deadlifts
Saturday – Bench
Sunday – OFF