Black Swordsman

Miguel O’Hara

“I’ll let you live so you can take a message to your master for me. Tell him: ‘The Black Swordsman has come.’”

Use a “rep goal” system for the shrugs.

This is an UULUUL Split and it incorporates calisthenics along with weights.

If you do not have rings, you can do normal weighted push-ups and pull-ups.

For the cluster sets, just log the weight you are using and the total reps.

For the “Down Workouts” (Down Dips), If it called for 10 Down Dips, you would do a set of 10, then 9, 8, etc, until 1. you will progress on these by adding a rep to the top set, extending how many sets you do.
If you find that you have gotten to a point where you complete the top set normally, but fail one the the subsequent sets, just  rest pause that set until it is completed. Then, the next time you do these dips, do not add a rep to the top set and instead focus on completing the subsequent sets without failing. When you can do all set with the right reps, then you may add a rep to the top set.

Regarding the 5th day, when it comes to the 100 ring pullups, you will start a stopwatch and count how many reps you do around a 10 to 30 minute period. You will keep doing reps Until you feel that you’re not really getting anywhere anymore. When this happens, stop the stopwatch and inside of the notes area, you write down how long the first set took and log how many reps you got in the first set. You keep doing this until you get 100 total reps across all your sets. Your way of progressing is to complete the pull-up in less time and less sets.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Standing Calf Raise

High Bar Squat (Barbell)

Split Squat (Barbell)

Stiff Leg Deadlift

Bone Breaker

Seated Calf Raise

Bulgarian Split Squat (Barbell)

Caped Crusader

Larsen Press (Barbell)

Alternating Dumbbell Curl

Upright Row (Barbell)

Skull Knight

Pull-Up (Weighted)

Skull Crusher

V-Handle Tricep Pushdown (Cable)

Reverse Bicep Curl (EZ Bar)

Shrug (Barbell)

Venom Blast

Nosferatu Zodd

Ring Row (Weighted)

Pull-Up (Bodyweight)

Dip (Bodyweight)

Farmer's Walk (Weighted)

Web Head

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Miguel O’Hara