[wcm_restrict]
Click Here To Join
———————
This is Week 4 of the Five-Week Strength Block.
Please read the Blog about the Strength Phase which explains specifics of this cycle and why it is so vital that we follow the metabolite phase with this lower volume strength focus!
One of the most effective ways to implement a “strength focus” cycle is with Linear Periodization.
In this approach, the reps will decrease week to week with a coordinated increase in load.
As always, it makes sense to begin the block with easier “subjective effort,” such that you can confidently increase load and maintain movement integrity as the reps decrease week to week.
For BIG COMPOUND movements (like Back Squat or Deadlift) the rep scheme may appear as something similar to 6-5-4-3-2, decreasing one rep each week.
For SMALLER COMPOUND movements (like Bentover Rows and Upper Body Presses) the reps will be a bit higher across the board (nobody needs to be testing a 1-RM for a Bentover Row or Bicep Curl).
Due to movement variation and intended stimulus, some exercises may use higher reps and others with lower reps, but all REPEATING MOVEMENTS will follow the decreasing reps “Linear” approach.
———————–
Day 1 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pendlay Rows
THIS WEEK: 4 sets of 4-6 Reps
———————–
B. Alternate Movements x 4 sets each:
*note this is one additional set than last week
Barbell Bench Press
THIS WEEK: 4 sets of 2 reps (all sets at same weight, so make sure you don’t use a 2-RM type weight)
Rest 2-3 min
Hang DB Muscle Snatch
THIS WEEK: 4 sets of 4-6 Reps per arm
Rest 2-3 min
———————–
C. Alternate Movements x 4 sets each:
Note that the first THREE sets are progressive warm-up sets, then there is ONE TOP set at the end
Steep Incline DB Press (with brief pause at bottom)
Reps 15-10-5 (increasing as progressive warm-up)
Then one set of 6-8 Reps @ 15% higher than 5-rep warmup set
Rest 1-2 min then move to Pull-ups
Strict Pull-ups
Reps 2-2-2-2
(increase each set such that only the final set is super difficult/challenging)
*The best way to “Scale” the Pull-up in this case, is to perform PULL-UP NEGATIVES VIDEO
(and shoot for 4 reps per set with 3-6 seconds per rep to lower)
Rest 2-3 min then return to DB Incline Press
———————–
D. 2 Rounds:
10-12 Reps One-Arm Leaning-away Cable Curl
10-12 Reps One-Arm Cable Kickback
Rest 1 min
Repeat for opposite arm
Rest 1 min
———————–
Day 2 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar; stay consistent)
THIS WEEK: 4 sets of 2 reps (all sets at same weight, so make sure you don’t use a 2-RM type weight)
———————–
B. Barbell Hip Thrusts
THIS WEEK: 4 sets of 3-4 Reps
———————–
C. Barbell Good Mornings OR Barbell RDL
Also ok to use a Smith or other machine that your gym may have for these movement patterns
(select movement that allows you to connect with hamstrings optimally)
Reps 12-9-6-6 (increasing weight on all sets to ONE top set of 6 reps)
*Use the earlier sets to build confidence with form before heavier loading
———————–
D. 2 Rounds:
100m Farmers Walk (Heavy DB/KB in each hand)
Rest 30 seconds
30-sec Weighted Plank (heavy)
Rest 30 seconds
8-12 Reps Decline Weighted Sit-ups (ADV on GHD as desired/feasible)
Rest 3+ min as needed to ensure heavy load on Plank
———————–
Day 3 – Rest + Walk 10k steps
———————–
Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 4 sets each:
*note this is one additional set than last week
Strict Pullups
(scale as: Machine-Assisted Pull-ups OR Rack Pull-ups)
(choose pronated, supinated, Rings or neutral grip, and stay consistent week to week)
THIS WEEK: 4 sets of 2 reps (all sets at same weight, so make sure you don’t use a 2-RM type weight)
Rest 2-3 min
Strict Overhead Press
THIS WEEK: 4 sets of 3-4 Reps
Rest 2-3 min
———————–
B. Alternate Movements x 4 sets each:
*note this is one additional set than last week
Dips (weighted as feasible) OR Machine-Assisted Dips
THIS WEEK: 4 sets of 4-6 Reps
Rest 2-3 min
Standing Barbell Curls
THIS WEEK: 4 sets of 4-6 Reps
Rest 2-3 min
———————–
C. Pronated “Machine Row” (of choice)
3 sets 6-10 Reps
First 2 sets increase weight, then one heavy/challenging set just shy of technical failure toward bottom of rep range
———————–
D. DB Floor Press OR Chest Press Machine (of choice)
3 sets of 5-8 Reps
Increase weight each set so that only the final set is within a couple reps of failure
———————–
E. Prone DB Lateral Raises
1 x 10-12 (lighter warm-up)
2 x 8-11 Reps (heavier, challenging to keep technique strict)
———————–
Day 5 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Pause Front Squats (1-sec pause bottom each rep)
THIS WEEK: 4 sets of 2 reps (all sets at same weight, so make sure you don’t use a 2-RM type weight)
———————–
B. Stop Deadlifts (small pause/reset on ground each rep)
THIS WEEK: 4 sets of 2 reps (all sets at same weight, so make sure you don’t use a 2-RM type weight)
———————–
C. Alternate Movements x 2 sets each:
STOP Leg Extensions x 8-12 Reps
Rest 1-2 min
STOP Seated Leg Curls (or Lying Leg Curls) x 8-12 Reps
Rest 1-2 min
———————–
D. Alternate Movements x 4 sets each:
Note that only the final set or two of Hip Thrust should be “challenging”
Prior sets are lighter ramp-up
Barbell Hip Thrust (10s iso hold) x Reps 4-3-2-2 (increasing each set)
Rest 2+ min as needed
Strict Toes to Bar or Strict Hanging Leg Raises x 1-2 reps from failure
(Expect reps to decrease each set as fatigue accumulates)
Rest 2+ min as needed
———————–
Day 6 and Day 7 – Rest + Walk 10k steps as desired
Since this is a STRENGTH cycle; and part of the objective is to flush fatigue and re-sensitize the body to higher volume loads, there will be no prescribed training on the final two days.
The time would be best spent relaxing, recovering, and enjoying the downtime for other pursuits.
———————–
[/wcm_restrict]