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This is Week 2 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)
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 5 sets of 3 Reps
(progress in load from prior week as feasible without compromising execution)
Rest 2-3+ min between sets
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
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C. Alternating Front-Rack Reverse Lunge
Build up to challenging set of 8-12 Reps (4-6 per leg)
Then complete 2 x 12-16 with 20-25% less
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D. Seated Leg Curl OR Lying Leg Curl
2 sets of 8-12 Reps (approx. 1 RIR)
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E. Weighted Plank
2 sets of 30-45 seconds (increasing weight/difficulty)
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F. Superset x 1-2 sets each:
Weighted Sit-ups x 10-15 Reps
Lying Leg Raise x 12-20 Reps
Rest 2-3 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. One Arm Pulldown (lat focus)
You can set this up in a variety of ways, using a bench as a chest support, or bracing against something as shown in the video. The key is to achieve a mostly neutral torso position, with the cable coming approx. 45 degree angle to torso. Focus on driving elbow into waist line on each rep…
4 sets of 6-10 Reps per arm, increasing weight first 2 sets, then 2 sets at the same challenging weight.
Rest 1-2 min between each arm
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D. Pause Incline DB Bench Press OR Machine Chest Press (of choice)
Build quickly to ONE TOP SET of 6-8 Reps
Then complete one set of 8-10 Reps @ 15-20% reduced weight
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E. Finisher Complex x 3 Rounds:
*Same weight for all movements. Complete in succession with rest AFTER all three movements
10-15 Reps Seated Lateral Raise
10-15 Reps Seated DB Tricep Ext
10-15 Reps Seated DB Curls
Rest 2-3 min
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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.
5 sets of 2 Reps with 90-92% 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. Weighted Hanging Knee Raises
Build to a TOP SET of 8-12 Reps
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E. Superset x One Round:
Weighted Hanging Knee Raises x Max reps unbroken (same weight as top set)
Cable Crunches OR Bicycle Crunches (controlled tempo) x 6-20 Reps
(depending on cable or bicycle crunches)
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F. Standing Calf Raise machine
3 sets of 8-10 Reps
2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
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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
(progress in load from prior week as feasible without compromising execution)
Rest 2-3+ min between sets
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***If SCALING, please IGNORE the rep targets listed above.
WEEK 2 = Complete ONE TOUGH SET of 8-10 reps (progress from prior week as feasible)
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. Neutral Grip DB Seal Rows OR Chest Supported T-Bar Rows
5 sets, increasing weight each set such that the final 2 would be considered “challenging work sets”
All sets for 6-10 Reps
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D. Flat DB Bench Press OR Machine Chest Press (of choice)
5 sets, increasing weight each set such that the final 2 would be considered “challenging work sets”
All sets for 6-10 Reps
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E. Superset x 2 sets each:
DB PJR Pullovers x 8-12 Reps
One Arm Bayesian Curls x 8-12 Reps per arm
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning Day
A. As Many Reps as Possible in 2 minutes (Rest 3 min) x 5 Sets:
***Note that the 3-min rest between rounds is so that you can push super hard on each 2-min work period. Please make sure to complete thorough warmup before embarking on “HARD EFFORT SPRINTS”
Sprint 200m
Max Reps “Burpee Toes to Bar” in remaining time
(scale as Burpee + Hanging Knee Raise)
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B. 2 Rounds:
***In absence of Bike/Rower, the equivalent running would be 1.5 miles TOTAL (across both rounds)
***This portion of the workout is meant to be STEADY STATE effort throughout
500m Row
1000m Bike
400m Run
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Day 7 – REST DAY
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