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This is Week 3 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.
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Day 1 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pendlay Rows
THIS WEEK: 3 x 5-8 Reps
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B. Alternate Movements x 3 sets each:
Barbell Bench Press
THIS WEEK: 3 x 3 (all sets at same weight, so make sure you don’t a 3-RM type weight)
Rest 2-3 min
Hang DB Muscle Snatch
THIS WEEK: 3 x 5-8 Reps
Rest 2-3 min
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For Part C, there are TWO OPTIONS. Choose one based on equipment availability (it can often be difficult to do “circuits” in a commercial gym). Option #1 is the preference, but Option #2 can be used in the case of a crowded gym (also see Pull-up SCALING below)
Part C – Option #1
8 Rounds:
Rest approx 1 min between each movement
The entire 8 Rounds should take you around 30 minutes
2 Strict Pull-ups (with approx 6-RM weight/difficulty level)
4 Strict Overhead Press (with approx 8-10 RM weight)
6 (weighted) Dips or (weighted) Push-ups or Close-Grip Bench Press
(select movement where you could do 12-15 reps “fresh”)
Part C – Option #2
Rest approx 1-min between each set
Note that total sets are lower (6 instead of 8), due to increased fatigue locally in the same muscle group (i.e. there is rest/recovery between LOCAL muscle groups when performed in a circuit)
1. Strict Pullups x 6 sets of 2 Reps
2. Strict Overhead Press x 6 sets of 4 Reps PER ARM
3. Dips, Push-ups or CGBP x 6 sets of 6 reps
The best way to “Scale” the Pull-up in this case, is to perform “negatives” (i.e. jump to the top of the bar and lower yourself down in 5-10 seconds)
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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: 3 x 3 (all sets at same weight, so make sure you don’t a 3-RM type weight)
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B. Barbell Hip Thrusts
(Machine Glute or Hip Thrust acceptable, as well. Stay consistent week to week)
THIS WEEK: 3 x 3-5 Reps
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C. Rear-Foot Elevated DB RDL
(feel free to sub in a Barbell or Smith Machine if you don’t have heavy enough DB’s)
2×8-10 per leg (increasing as progressive warmup)
2×6-8 per leg (increasing as WORK SETS)
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D. L-Sit Hold (swipe for scaling and variations)
Choose a variation that challenges you for ONE SET of 20-30 seconds
Then rest a few minutes and complete:
10-12 seconds “every minute” for 5-6 minutes (rest remaining 48-50 seconds)
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E. 2 Rounds:
Not for total load, but focus on quality and bracing through the core
60-seconds of Side Plank (switch at halfway)
10-20 Reps of Medball throw Sit-ups
Rest 1-2 min between rounds
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Day 3 – Rest + Walk 10k steps
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Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 3 sets each:
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: 3 x 3 (all sets at same difficulty, so make sure you don’t a 3-RM type weight)
Rest 2-3 min
Strict Overhead Press
THIS WEEK: 3 x 3-5 Reps
Rest 2-3 min
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B. Alternate Movements x 3 sets each:
Dips (weighted as feasible) OR Machine-Assisted Dips
THIS WEEK: 3 x 5-8 Reps
Rest 2-3 min
Standing Barbell Curls
THIS WEEK: 3 x 5-8 Reps
Rest 2-3 min
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C. Neutral Grip DB Seal Rows OR Neutral Grip Machine Row (of choice)
Over 2-3 progressive sets, find a top weight for 7-9 Reps
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D. DB Fly/Press Hybrid
Over 2-3 progressive sets, find a top weight for 7-9 Reps
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E. Alternate Movements x 3 sets each:
1 x 10-12 (progressive warmup set)
2 x 7-9 Reps (heavy/challenging)
Incline EZ or Barbell Tricep Extensions to nose
Rest 2 min
Incline DB Curls
Rest 2 min
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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: 3 x 3 (all sets at same weight, so make sure you don’t a 3-RM type weight)
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B. Stop Deadlifts (small pause/reset on ground each rep)
THIS WEEK: 3 x 3 (all sets at same weight, so make sure you don’t a 3-RM type weight)
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C. Barbell Hip Thrusts (smith machine or other Glute Machine ok, too)
Reps 6-5-4-3 (increasing weight)
+ Rest a few minutes and then:
One set of MAX REPS with the 6-Rep weight
(As you begin the progressive build in weight, the 6-Rep set should be a weight you *could* do 10-12 reps; so that is the expectation when you complete the final “backoff” set)
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D. Decline Weighted Sit-ups
1×10-12 (just BW, warmup)
2×8-12 (heavy, challenging load)
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E. Lying Leg Raises (weighted)
1×10-12 (just BW, warmup)
2×8-12 (heavy, challenging load)
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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.
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