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This is Week 6 of the 6-week Fall Strength Cycle. This means it is the FINAL WEEK of the strength phase.
Please read the linked Blog to learn more about the current programming.
After this final “testing” week in the strength phase, there will be a deload week, followed by a 4-week “metabolite” phase.
Pay attention to the prescriptions for the REPEATING movements, as they will be slightly different during this final testing week.
Low fatigue protocol when building to a 3-RM weight:
(assume 3-RM “goal” is 200 lbs)
Empty bar x 10-12
95 x 6-8
135 x 4-5
165 x 2
185 x 1
200 x 3 (work set)
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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)
Build to a 3-RM (per protocol listed at top)
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Build to a 3-RM (per protocol listed at top)
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
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C. Seated Leg Curl OR Lying Leg Curl
3 sets of 8-15 Reps
First set lighter/easier, then 2 challenging sets in rep range
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D. Hand Supported DB Split Squat
Build to a challenging set of 6-10 Reps per leg
Rest 2 min BETWEEN legs on the challenging top set!
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E. 2 Rounds of Giant set:
6-12 Decline or GHD Sit-ups (weighted as feasible)
6-12 Decline Lying Leg Raises
10-15 Reverse Crunches
Rest 2-3 min
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
Build to a 4-RM (per protocol listed at top)
Then 2 sets of 8-10 Reps at 70-75% of top set
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Build to a 3-RM (per protocol listed at top)
Then 2 sets of 6-8 Reps at 70-75% of top set
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C. Alternate Movements x 4 sets each:
Complete 4 sets of 6-8 Reps with approx 10-12 RM load for each
The goal is to manage rest in such a manner that the final set of each takes you close to failure
(so if it feels easy, rest less, and if it feels challenging, rest a bit more)
Neutral Grip Pulldowns
Pause Incline DB Bench Press
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D. 3 Rounds of DB Sequence:
Start with a set of 15-20 Reps for each. Rest minimally, and let the reps fall set to set
(you may be able to use the same weight for all exercises)
Seated DB Lateral Raises (slight fwd lean)
Incline DB Tricep Extensions
Incline DB Curls
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E. Face-Down Rear Delt Sweeps
15-20 Reps EMOM x 4-5 min
(light weight, rest will be limited)
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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)
Complete Reps 1-2-3-4-5 (decreasing weight each set)
Start with top single weight that the same as what you used for the 3-RM on Monday
Then complete each subsequent set at 5-10% less each set
Rest 1-2 min between sets
Example – Mondays 3-RM weight was 175
1 Rep at 170-180
2 Reps at 150-165
3 Reps at 135-150
4 Reps at 125-135
5 Reps at 115-130
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B. Barbell RDL OR Low Bar Good Morning
(Select movement and stay consistent week to week)
Build to a 4-RM (per protocol listed at top)
Then 1 set of 8-10 Reps at 70-75% of top set
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Build to a 4-RM for each leg (per protocol listed at top)
Then 2 sets of 8-10 Reps per leg at 70-75% of top set
Rest EQUALLY between legs (as needed to ensure there is no residual fatigue from the prior leg)
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D. Hack Squat OR Leg Press
Build quickly to ONE TOP SET of 8-12 Reps
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E. For EACH exercise, complete the designated number of reps “on the minute” x 3 min
So 3 sets of calf raises weak leg, then rest. Then 3 sets of calf raises strong leg, then rest etc..
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Weak leg)
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Strong leg)
Rest 1-2 min
Barbell Ab Rollouts x 6-10 Reps
Rest 1-2 min
Weighted Sit-ups (DB on/above chest) x 6-10 Reps
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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)
Build to a top single, double or triple (choose one, not all three)
Use the protocol at the top to keep fatigue low and optimize performance on top set
Then complete 2 sets of 6-8 reps at reduced weight or difficulty
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***If SCALING, please IGNORE the rep targets listed above.
WEEK 6 = Build to a 6-RM pull-up (the hardest variation you can do for 6 reps!)
Rest a few minutes
Then 2 additional sets of 4 Reps with the same difficulty as top set
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
Build to a 3-RM (per protocol listed at top)
Then 2 sets of 6-8 Reps at 70-75% of top set
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C. Alternate Movements x 3 sets each:
First set 12-15 Reps (4-5 reps from failure)
Second set 9-12 Reps (2-3 reps from failure)
Final set 6-10 Reps (0-1 reps from failure)
One Arm DB Row (lat focus) OR One Arm Cable Row (lat focus)
(see description in video of “DB Row” for execution tips that apply to both movements)
Rest 1-2 min BETWEEN arms and before chest
Cable Crossovers OR Machine Fly
Rest 2 min before returning to rows
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D. 3 Rounds:
Flat Barbell Bench Press OR Machine Chest Press (of choice) x 6-12 Reps
Superset Bentover Reverse Flies (rear delts) x 15-25 Reps
Rest 1-2 min
Leaning DB Curl x 10-15 Reps per arm
Rest 1-2 min after both arms then return to Bench
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 14 min:
Run 200m
2 Devils Press
10 Box Step-ups (alternating legs)
2 Devils Press
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B. As Many Rounds as Possible in 14 min:
12/8 Cal Row (male/female)
50m Farmers Walk (KB/DB in each hand)
8-15 Reps Rower Ab Pikes (difficult set)
(if running, or rower unavailable, do V-ups or pike sit-ups)
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C. Walk 15-20 min slow recovery
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Day 7 – REST
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