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Lessons in Manliness from the Legend of Hacksaw: 1

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“Get as strong as possible. If you can’t get strong, at least get really, really big so that when you lay that weak ass punch on your next assaulter’s eye socket, there is some weight behind it.” – Elder Hacksaw

When Tommy Hackenbruck was a boy, he got in a lot of fights. A lot. Between the pencil-thin calves and his intensely prominent jawline, he probably got into a fight every other day. That’s when his father brought him a gift. A gift so sought after by men that they will risk and willingly sacrifice the size of their testicles and depth of their voice to obtain. A gift so special that numerous sports have been entirely dedicated to it. His father gave him the gift of strength. He specifically gave him this 5-week squat cycle with these parting words: “Son I promise you, you will PR your squat if you complete this 5-week cycle. I mean, assuming you don’t totally crack out on ‘WODs’ and jogging.”

Click each day for a link to the corresponding brUTE video. And don’t forget to tag @brute.strength on Facebook or Instagram!

*Supersets are denoted as such: 2a, 2b. Trisets are denoted as such: 2a, 2b, 2c. You do one set of a, then a set of b, then a set of c. Rest. Then repeat for the rest of the sets.

WEEK 1

MONDAY

  1. 5×4 Clean Shrug Pull @ 80%, 85%, 90%, 95%, 95% of clean 1RM
  2. 4×6 Front Squat – 1 ¼ @ 60%, 65%, 70%, 70% (4 count lower ¼ up / all the way up)
  3. a. 3×6 Reverse Lunge @ 40% Back Squat 1RM * (Each leg)
    b. 3×6 Romanian Deadlift @ 55% of regular DL
    c. 3×6 – GHR AHAP
THURSDAY

  1. 5×3 Hang Snatch @ 70% (use straps)
  2. a. 5×3 Speed Squat (Pause @ bottom and explode up)
    b. 5×4 Snatch Grip Vertical Jump
  3. a. 5×3 Speed Reverse Lunge (Each leg)
    b. 5×4 Cycle Jumps

WEEK 2

MONDAY

  1. 5×3 Clean Pull @ 85%, 90%, 95%, 100%, 100% of clean 1RM
  2. 4×6 Front Squat @ 65%, 70%, 75%, 75% (4 count lower)
  3. a. 3×6 Reverse Lunge @ 45% Back Squat 1RM (Each leg)
    b. 3×6 Romanian Deadlift @ 60% of regular DL
    c. 3×6 – GHR AHAP
THURSDAY

  1. 5×3 Hang Snatch @ 72.5% (use straps)
  2. a. 5×3 Speed Squat (Pause @ bottom and explode up)
    b. 5×4 Snatch Grip Vertical Jump
  3. a. 4×3 Speed Reverse Lunge (Each leg)
    b. 4×4 Cycle Jumps
    c. 4×5 Sliding Hamstring Curls – Speed

WEEK 3

MONDAY

  1. 5×2 Clean Pull @ 90%, 95%, 100%, 105%, 110% of clean 1RM
  2. Front Squat: 6-4-3-3-4-6 @ 72.5%, 77.5%, 82.5%, 87.5%, 82.5%, 75%
  3. a. 3×6 Reverse Lunge @ 47.5% Back Squat 1RM (Each leg)
    b. 3×4 Romanian Deadlift @ 70% of regular DL
    c. 3×6 – GHR AHAP
THURSDAY

  1. 5×3 Hang Snatch @ 75% (use straps)
  2. a. 5×3 Speed Squat (Pause @ bottom and explode up)
    b. 5×4 Depth Jump
  3. a. 4×3 Speed Reverse Lunge (Each leg)
    b. 4×4 Single Leg Box Jump
    c. 4×5 Sliding Hamstring Curls – Speed

WEEK 4

MONDAY

  1. 5×2 Clean Pull @ 95%, 100%, 110%, 110%, 110% of clean 1RM
  2. Front Squat: 4-3-2-2-1 @ 80%, 85%, 87.5%, 92.5%, 97.5%
  3. a. 3×4 Reverse Lunge @ 50% Back Squat 1RM (Each leg)
    b. 3×4 Romanian Deadlift @ 75% of regular DL
    c. 3×5 – GHR AHAP
THURSDAY

  1. 5×3 Hang Snatch @ 75% (use straps)
  2. a. 5×3 Speed Squat (Pause @ bottom and explode up)
    b. 5×4 Depth Jump
  3. a. 4×3 Speed Reverse Lunge (Each leg)
    b. 4×4 Single Leg Box Jump
    c. 4×5 Sliding Hamstring Curls – Speed

WEEK 5

MONDAY

  1. 5×2 Power Clean @ 75%, 80%, 85%, 90%, 90%
  2. 2. Front Squat: MAX (3 min rest after sets above 75%) 8, 5, 3, 2, 1, 1, 1, 1 @ 45%, 55%, 65%, 75%, 85%, 90%, 95%, Max
    Then 5×2 @ 85%
  3. a. 4×2 Deadlift @ 90%
    b. 4×3 Reverse Lunge @ 52.5% Back Squat 1RM (Each leg)
    c. 4×3 – GHR AHAP

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