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This is Week 2 of the 7-week Strength cycle. This will be followed by a 6-week metabolic-focused Hypertrophy cycle.
Please make sure you read the Winter 2024 Strength and Metabolic Blog to learn all the details of the cycle and optimize your success with the program!
As we move into Week 2, we can expect each movement to be working slightly closer to failure. As you’ll note in the blog and programming, most of the large compound strength movements will have a top single rep as well as some lighter backoff “strength” sets.
The higher fatigue demanding compound movements will be 3-4 reps from failure, while the less demanding short overload / isolation movements will operate more in the ~1-2 reps from failure range.
All effort will be progressed week to week going forward!
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Monday – Lower Body
Parts A and B repeat week to week
A. Back Squat (Low Bar or High Bar)
2-3 second descent, brief pause bottom, explode up
No more than 1 breath at top
2-4 warm-up sets, then:
1 set x 1 rep (~4 reps from failure; a weight you *could* do 5 reps)
Rest 2 min
2 sets x 5 Reps (~3-4 reps from failure; a weight you *could* do 8-9 reps)
Rest 2-3 min between work sets
Points of Performance for LOW BAR:
-Bar resting across the rear delts / shoulder blades
-Feet just outside of shoulder width, toes pointed ~10 degrees out
-Initiate movement by sending the hips back, which will bring the torso forward a bit.
-Controlled descent; while maintaining the torso position established at beginning of rep (remainder of descent made up by bending at the knees).
-Pause bottom where hip crease ends below knees
-Explode up driving hard through the ground (with focus on glutes initiating the momentum up).
-Maintain torso position established on descent (avoid letting hips shoot up, which would force the torso to cave over more).
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2-3 second descent, brief pause bottom, explode up
1 sec pause at top contraction
5 sets x 5 Reps
First 3 sets increase in weight/effort (progressive warm-up sets)
Final 2 work sets (target ~2 reps from failure each)
Rest 2-3 min between work sets
Points of Performance:
-Setup such that torso is flat (hips same height as shoulders) at the top of the rep
-Shins vertical at top of rep
– Remember this is a HINGE of the torso and hips moving together, not a “scooping” with the hips.
-Think about thrusting towards your feet as you ascend
Alternate movements you can swap:
–Barbell Hip Thrust
–Machine Hip Thrust
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C. Barbell RDL (Bottom 60% ROM)
(see video for Bottom 60% Trap Bar RDL below. I’ll be uploading a BARBELL RDL video soon)
1-2 warm-up sets, then:
1 work set x 8-12 Reps (~3-4 reps from failure)
Rest 2-3 min
1 work set x 12-18 Reps (~2-3 reps from failure)
*This set will be ~15-25% lighter than first work set
Alternative Movement you can swap:
Trap Bar RDL (Bottom 60% ROM)
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D. Flat Foot Split Squats (quad dominant)
1-2 warm-up sets per leg, then:
2 work sets x 6-10 Reps/leg (~3-4 reps from failure each)
Rest ~1-2 min between each leg
Alternative Movement you can swap:
– Front Foot Elevated DB Split Squat (Quad Dominant)
–DB Split Squat (quad dominant)
*flat ground
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E. Weighted Plank
3 total sets x 30-45 seconds
Increase weight each set
Find HEAVIEST weight for 30-45 seconds
Rest 1-2 min between sets
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F. Russian DB Twists (dead stop on ground)
2 work sets x 16-20 Reps (8-10/side)
Rest 1 min between sets
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Tuesday – Upper Body
Parts A and B repeat week to week
A. Flat Barbell Bench Press
2-3 second descent, brief pause on chest, explode up
No more than one breath at lockout
2-4 warm-up sets, then:
1 set x 1 rep (~4 reps from failure; a weight you *could* do 5 reps)
Rest 2 min
2 sets x 5 Reps (~3-4 reps from failure; a weight you *could* do 8-9 reps)
Rest 2-3 min between each
Points of performance:
-Begin from lockout, where arms are vertical from the shoulder joint (support position).
-Hands just outside shoulder width
-As the bar begins to descend, the elbows should travel at approx 45-degree angle to the body (versus being flared out like a “T” shape)
-Bar descends to the LOWER chest (below the nipple line)
-Pause briefly, then explode up, pressing back towards the head, to reach the “support position” at the top.
-Make sure to avoid twisting or contorting the body to achieve additional tough reps.
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2-3 second descent, brief pause with bar on ground, explode up to touch midline
No pause with bar touching midline
5 sets x 5 Reps
First 3 sets increase in weight/effort (progressive warm-up sets)
Final 2 work sets (target ~2 reps from failure each)
Rest 2-3 min between work sets
Points of performance:
-Find the bottom of your stiff-legged deadlift as “stance” (knees back, hamstrings and glutes both active)
-Arms hanging vertical from shoulder joint at the bottom (bar in pretty close to the shins)
-Initiate ascent by sweeping the elbows slightly back towards midline (the bar should touch the mid abdomen area at the top of the rep).
-Maintain torso parallel to the ground entire rep (avoid letting the torso elevate to make the last few inches of the rep)
-Lower under control back to a “STOP” on the ground. Do not lose tension in body as bar sits on ground
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C. DB Lateral Raise (no loss of tension at bottom)
1 warm-up set, then:
3 work sets x 12-20 Reps (~2-1-0 reps from failure)
Rest 1-2 min between sets
+ Superset FINAL SET with DB Lateral X Raise x technical failure
***For the DB X Raise, INCREASE the weight ~20% from what you used for the “no loss of tension” laterals, and then continue accruing reps in the bottom 60% of the ROM until you feel a significant decrease in the ROM you are achieving (this will prob be between 8-15 Reps)
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4 sets (Target ~4-3-2-1 reps from failure)
Increasing weight/effort each set
Rest 2+ min between harder work sets
First set = 15-20 Reps
second set = 12-15 Reps
Third set = 9-12 Reps
Final set = 6-9 Reps
Alternative Movement you can swap:
(Note you will likely need to use different pullup variations for each of the rep range targets)
(weighted) Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
Machine Assisted Pull-ups
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E. Alternate Movements:
2 warm-up sets each, then:
2 work sets (~2-3 reps from failure each)
Incline DB Curls x 6-10 Reps
Rest 1-2 min
Incline DB Tricep Extensions x 6-10 Reps
Rest 1-2 min
Alternative Movement you can swap for Incline DB Curls
–Face Away Cable Curls
Alternative Movement you can swap for Incline DB Tricep Ext
–Overhead Cable Tricep Extensions
–Cross Cable Overhead Tricep Extensions
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Thursday – Lower Body
Parts A and B repeat week to week
A. Back Squat (Low Bar or High Bar)
2-3 second descent, brief pause bottom, explode up
No pause at top (hit lockout and descend again)
2-4 warm-up sets, then:
4 sets x 3 reps
Use same weight as 5-rep set from Monday (a weight you *could* do 8-9 reps)
Rest ~90 seconds between sets
Accelerate each rep as fast as possible on the “UP” portion (even though the weight is light)
***See blog for additional info about this second STRENGTH FOCUS back squat day
Points of Performance for LOW BAR squats:
-Bar resting across the rear delts / shoulder blades
-Feet just outside of shoulder width, toes pointed ~10 degrees out
-Initiate movement by sending the hips back, which will bring the torso forward a bit.
-Controlled descent; while maintaining the torso position established at beginning of rep (remainder of descent made up by bending at the knees).
-Pause bottom where hip crease ends below knees
-Explode up driving hard through the ground (with focus on glutes initiating the momentum up).
-Maintain torso position established on descent (avoid letting hips shoot up, which would force the torso to cave over more).
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B. Select Deadlift Variation (options below)
2-3 second descent, brief pause with bar on ground, explode up
2-4 warm-up sets, then:
1 set x 1 rep (~4 reps from failure; a weight you *could* do 5 reps)
Rest 2 min
2 sets x 5 Reps (~3-4 reps from failure; a weight you *could* do 8-9 reps)
Rest 2-3 min between sets
Points of performance for CONVENTIONAL DL:
-Setup with hands outside legs, and arms hanging vertical from the shoulder joint.
-Amount of knee bend will be dependent on individual anatomy. If knees are more bent, hips will be lower, and if hips are higher, knees will be less bent.
-A good “self test” of your setup, is to assess whether the body will “readjust” when you begin to pull. If the hips change position as you pull, it’s likely that you need to start with the hips HIGHER than you think.
-Initiate movement by pushing the floor away (instead of lifting the bar up)
-Make sure everything rises together (chest and hips simultaneously).
-Make sure the midline remains rigid (avoid letting the back turn into a question mark)
Deadlift Options:
–Conventional Deadlift
–Sumo Deadlifts
–Trap Bar Deadlifts
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C. Seated Leg Curl OR Lying Leg Curl
1 warm-up set, then:
3 work sets x 10-20 Reps (~4-3-2 reps from failure across the 3 sets)
Rest 1-2 min between sets
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D. Back Rack Reverse Lunge (alternating)
These reps alternate legs, so when it lists “12 reps” that is actually 24 reps (12 per leg)
Reps 20-16-12-8 alternating (10-8-6-4 “per leg)
Start with the 20-rep set as a “warm-up”
Then increase weight/effort each set such that the final 8-rep set is ~3 reps from failure
Rest 2-3 min between tougher work sets
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E. Barbell Sit-ups
1-2 warm-up sets, then:
1 set of 6 Rep Max (to technical failure)
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F. Superset x 2 sets:
Use same weight as Part E
Barbell Sit-ups x 4-5 Reps
V-ups x 6-15 Reps
Rest 2 min
Alternate movement you can swap for V-ups
–Reach and Crunch (Bent knee v-ups)
–Lying Leg Raise (with Hip Thrust at top)
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Friday – Upper Body
Parts A and B repeat week to week
A. (weighted) Pull-ups
Rep scheme below applies to Strict Pull-ups, Weighted Pull-ups and Negatives. If you cannot perform those movements for the STRENGTH rep schemes, then you should select one of the “hypertrophy” options and follow the hypertrophy rep scheme.
2-3 second descent, brief pause bottom stretch, explode up
No pause at the top
Strength Focus:
2-4 warm-up sets, then:
1 set x 1 rep (~4 reps from failure; a weight you *could* do 5 reps)
Rest 2 min
2 sets x 5 Reps (~3-4 reps from failure; a weight you *could* do 8-9 reps)
Rest 2-3 min between sets
Hypertrophy Focus:
2-3 warm-up sets, then:
2 work sets x 5-8 Reps (~3 then 2 reps from failure)
Rest 2-3 min between work sets
Points of performance:
-Loop dip belt through the weight and the other carabiner to secure around waist
-Begin in a dead-hang; arms straight, lats stretched, scapula depressed.
-Initiate ascent by activating the scapula from it’s depressed position (essentially pulling down and back with the back musculature before bending the arms)
-Keep a SLIGHT lean-back of the torso (approx 5-10 degrees) throughout the rep
-Make sure to avoid compromising positioning as you fatigue
-Lower under control back to the deep stretch position at the bottom.
Alternate movements you can swap FOR STRENGTH FOCUS:
–Strict Pull-ups
–Pull-up Negatives (lowers)
Alternative Movements you can swap FOR HYPERTROPHY FOCUS:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
Machine Assisted Pull-ups
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B. Strict Barbell Overhead Press
2-3 second descent, brief pause with bar under chin, explode up
No more than 1 breath at top
2-4 warm-up sets, then:
1 set x 1 rep (~4 reps from failure; a weight you *could* do 5 reps)
Rest 2 min
2 sets x 5 Reps (~3-4 reps from failure; a weight you *could* do 8-9 reps)
Rest 2-3 min between sets
Points of performance:
-Begin rep with hands just outside shoulder width
-Bar resting comfortably on the front delts (just above the clavicle) with the elbows mostly UNDER the bar (but err on the side of elbows being SLIGHTLY in front of the bar, as opposed to slightly behind the bar).
-As you begin to press, move the head slightly back and out of the way so that the bar can travel in a straight vertical line up (and avoid having to go AROUND the face).
-Lower under control back to a “stretch” position for the delts at the bottom.
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C. One Arm Cable Row Braced behind bench
1-2 warm-up sets per arm, then:
3 work sets x Reps 12-10-8 (increasing weight/effort each set)
Target ~3-2-1 reps from failure, working harder each set
Rest 1-2 min between arms on harder work sets
Alternative Movements you can swap:
–One-Arm DB Rows (lat focus, see cues in video description)
–One Arm Chest Supported Machine Row
–One Arm Cable Lat Row
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D. Superset x 3 sets each:
First set “feel it out” warm-up
Then 2 challenging work sets x 6-10 Reps each
DB Fly/Press Hybrid (~3-4 reps from failure)
Push-ups (see videos below) (~2 reps from failure)
Rest 2-3 min
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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E. Standing Barbell Curls
1 warm-up set, then:
1 tough set x 10-12 Reps (~1-2 reps from failure)
Rest 15-20 sec
Go again to tough set (goal for 40-60% of the reps from first set)
Rest 15-20 sec
Go final time to tough set (goal for 30-50% of the reps from first set)
Maintain ~1-2 reps from failure on each set
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F. Cross Cable Tricep Pushdown
1 warm-up set, then:
1 tough set x 10-12 Reps (~1-2 reps from failure)
Rest 15-20 sec
Go again to tough set (goal for 40-60% of the reps from first set)
Rest 15-20 sec
Go final time to tough set (goal for 30-50% of the reps from first set)
Maintain ~1-2 reps from failure on each set
Alternative Movement you can swap:
–Hinged Cable Pushdown
–Banded Tricep Pushdowns
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Saturday – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
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Sunday – REST DAY
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