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This is Week 1 of the 6-week Fall Strength Cycle. Please read the linked Blog to learn more about the current programming.
This 6-week Strength cycle will be followed by a DELOAD week, and then a 4-week “metabolite” phase. The blog discusses both of these “mini cycles.”
Many of the movements in this cycle will use a “6 sets of 6 Reps” approach, where the weight increases each set, such that there ONE TOP SET. To properly select loading for these sets, it would be prudent to begin with 50% of the weight you intend to use for the final set:
Example (if goal is 100×6 as top set):
Set 1 – 50×6
Set 2 – 60×6
Set 3 – 70×6
Set 4 – 80×6
Set 5 – 90×6
Set 6 – 100×6
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In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
We will usually look to begin each “week 1” of a new mesocycle with ~2-3 RIR (Reps in Reserve) for COMPOUND movements, and 1-2 RIR for ISOLATION movements, unless stated otherwise.
Add weight or reps week to week so that you end up at 0-1 RIR in the final week (just prior to DELOAD).
RIR Example:
If you complete a set of 8 Reps with 2 RIR, this means you *COULD* have completed 10 reps
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Day 1 – Lower Body
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(select movement and stay consistent week to week)
***I am hesitant to say you could swap in for a Hack or Leg press, just because the reps will eventually decrease across the weeks. I struggle with the idea of doing these machines for lower reps than 5-6…
6 sets of 6 Reps INCREASING WEIGHT to ONE TOP SET
First set of 6 should be approximately 50% of what you intend to use for the TOP SET
(see example in write-up at top of weekly post)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Ramp-up (warm-up) sets as needed to build to working weight
Then complete 4 sets of 3 Reps at the weight established on DELOAD WEEK
(a weight where you *COULD* achieve 8 Reps)
Rest 2-3+ min between sets
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
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C. Hand Supported DB Split Squat
3 total sets of 8-12 Reps per leg
1-2 lighter progressive sets and 1-2 top sets to ~2 RIR
Rest EQUALLY between legs (1-2 minutes)
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D. Weighted Hip Extensions (angled or flat)
One tough set of 10-12 Reps with no pause
Rest a few min
Two sets of 6-8 Reps with 2-sec pause at top of movement (same weight as top set)
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E. Giant Set x 2 Rounds:
Weighted Sit-ups x 10-15 Reps
Lying Leg Raise x 12-20 Reps
Weighted Plank x 30 seconds (decrease weight each round)
Lying Leg Raise (same as prior set) x Max Reps unbroken
Rest 3+ min
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
6 sets of 6 Reps INCREASING WEIGHT to ONE TOP SET
First set of 6 should be approximately 50% of what you intend to use for the TOP SET
(see example in write-up at top of weekly post)
Rest approx. 2 min between sets (longer before final “top set” is acceptable)
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6 sets of 6 Reps INCREASING WEIGHT to ONE TOP SET
First set of 6 should be approximately 50% of what you intend to use for the TOP SET
(see example in write-up at top of weekly post)
Rest approx. 2 min between sets (longer before final “top set” is acceptable)
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C. Wide Grip Pulldowns
(grip of choice; but shoulder width neutral grip preferred)
Complete ONE TOP SET of 10-12 Reps
Rest a few minutes
Then complete 3 sets of 8-10 Reps (using the same weight/difficulty as top set)
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D. Alternating One-Arm DB Overhead Press
Build to a tough set of 8-12 Reps (4-6 per arm, alternating)
Then complete 1 x 12-16 (6-8/arm) at reduced weight
+ Superset this final set with:
Seated DB Lateral Raise x 8-15 Reps
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E. Standing Barbell Curls
Build to ONE TOP SET of 8-10 Reps (close to failure)
+ Rest 30s
Complete additional tough set (goal for 50-60% of the reps)
+ Rest 30s
Complete final tough set
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Day 3 – REST DAY
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Day 4 – Lower Body
Part A, B and C repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(same variation of movement as used on Day 1 workout)
This is the SPEED day. The goal is to EXPLODE through the concentric of each rep. Harness the power to get through sticking points when the weight is heavy, through focusing on bracing, timing, and technical execution.
4 sets of 3 Reps with 85-90% of the top weight from Monday
Rest 60-90s between sets
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B. Barbell RDL OR Low Bar Good Morning
(Select movement and stay consistent week to week)
6 sets of 6 Reps INCREASING WEIGHT to ONE TOP SET
First set of 6 should be approximately 50% of what you intend to use for the TOP SET
(see example in write-up at top of weekly post)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)
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6 sets of 6 Reps INCREASING WEIGHT to ONE TOP SET
First set of 6 should be approximately 50% of what you intend to use for the TOP SET
(see example in write-up at top of weekly post)
Rest EQUALLY between legs (as needed to ensure there is no residual fatigue from the prior leg)
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D. Pause Leg Extensions
2 x 8-12 Reps (both work sets)
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E. Superset Movements x 2-3 sets each:
Hanging Knee Raises (weighted as feasible) x 10-15 Reps
Reverse Crunches OR Roman Chair leg Raises x 10-20 Reps
Rest 1-2 min
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F. Single-Leg Calf Raise (DB in hand of working leg)
2 sets of 8-15 Reps per leg
+ Dropset on FINAL SET of each leg
(drop weight to only your BW, and continue accruing reps to a tough set for that leg)
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Day 5 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Weighted Pullups (see scaling options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
Ramp-up (warm-up) sets as needed to build to working weight
Then complete 5 sets of 3 Reps at the weight established on DELOAD WEEK
(a weight where you *COULD* achieve 8 Reps)
Rest 2-3+ min between sets
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***If SCALING, please IGNORE the rep targets listed above.
WEEK 1 = Complete ONE TOUGH SET of 8-10 reps
Then 2 additional sets of 8-12 Reps @ 10-15% less difficulty/weight
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Machine Assisted Pull-ups
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B. Strict Barbell Overhead Press
6 sets of 6 Reps INCREASING WEIGHT to ONE TOP SET
First set of 6 should be approximately 50% of what you intend to use for the TOP SET
(see example in write-up at top of weekly post)
Rest approx. 2 min between sets (longer before final “top set” is acceptable)
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C. Prone DB Row OR Chest Supported Machine Row (of choice) (T-Bar Row OR Seated Row)
Complete ONE TOP SET of 8-10 Reps
Rest a few minutes
Then complete 3 sets of 5-7 Reps (using the same weight/difficulty as top set)
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D. (weighted) Dips OR Assisted Dip Machine
Warm-up sets as needed, and then complete 3 sets of 6-12 Reps (challenging)
(elevate hands to scale pushups)
+ Superset the FINAL SET ONLY with:
DB Fly (pause at stretch) x 8-15 Reps
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E. For Both Movements Below:
Quickly build to a TOP SET of 12 Reps
Incline EZ or Barbell Tricep Extensions
Incline DB Curls
Rest a few minutes
Then, using the TOP 12-REP WEIGHT ESTABLISHED ABOVE:
Complete 3 sets of 6-8 Reps per exercise
Rest only while the opposing muscle works
The final set of each should be quite challenging!
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Day 6 – OPTIONAL Conditioning Day
A. 3 Rounds:
1 min of Shuttle Runs (30 ft each direction)
30 seconds of Devils Press
Rest 1 min
1 min Bike
30 seconds of DB Hang Squat Clean Thrusters
Rest 1 min
1 min of Row
30 seconds of DB Step-ups
Rest 1 min
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B. Complete Run/Walk Sequence x One Round:
Run 800m
Walk 400m
Run 400m x 2 sets
Walk 200m between each
Run 200m x 3 sets
Walk 200m between each
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Day 7 – REST DAY
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