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This is Week 6 of the 7-week Strength cycle. This will be followed by a 6-week metabolic-focused Hypertrophy cycle.
This Week 6 is the TAPER WEEK in which we reduce volume significantly, and intensity slightly. This will help prepare the body to excel during MAX OUT in Week 7 (next week).
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!
The “Taper week” is a proven concept in Powerlifting, in which the athlete decreases volume by a significant amount (usually over 50%), but still lifts “heavy,” and thus flushes a lot of fatigue to optimize performance on the subsequent “testing” week (or the lifting competition for Powerlifters).
Even though it may be challenging to “do less” this week, please follow the guidelines as this will set you up for more success in the subsequent testing week!
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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
*Base below percentages on realistic weight you HOPE to hit next week for testing
40% x 5
50% x 3
60% x 3
70% x 1
80% x 1
85% x 1
90% x 1
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
2-3 warm-up sets, then:
3 sets x 3 Reps (with the heaviest 5-rep weight from prior week)
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. Leg Extensions (pause contraction)
1-2 warm-up sets, then:
2 work sets x 8-12 Reps (~2 then 1 rep from failure)
Rest 1-2 min between sets
Alternative Movement you can swap
–Banded Sissy / Leg Extension
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D. DB RDL w/o full extension
1-2 warm-up sets, then:
Select ~15 rep max weight
Complete 3 sets x 8-12 Reps each
Rest 45-60 seconds between sets
Look to maintain ~3 reps from failure each set
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E. Superset Movements x 4 sets each:
First set is a warm-up, then:
3 work sets, targeting ~2-1-0 reps from failure for both movements across 3 work sets
Hanging Oblique Knee Raises x 8-16 Reps (4-8/side)
Sit-ups x 6-12 Reps
Rest 1-2 min
Alternative Movement you can swap for HANGING ab work:
– Oblique Lying Leg Raise
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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
*Base below percentages on realistic weight you HOPE to hit next week for testing
40% x 5
50% x 3
60% x 3
70% x 1
80% x 1
85% x 1
90% x 1
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
2-3 warm-up sets, then:
3 sets x 3 Reps (with the heaviest 5-rep weight from prior week)
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. Superset Movements x 3 sets each:
First set warm-up, then:
2 challenging work sets each (see reps from failure for each below)
DB Lateral Raise (no loss of tension at bottom) x 12-15 Reps (~1 rep from failure)
Steep Incline Anterior Delt Press (~2-3 reps from failure each)
Rest 2-3 min
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D. (weighted) Pull-ups
1-2 warm-up sets as needed, then:
4 sets of 3-4 Reps
*Select a difficulty level where you *could* complete ~6-7 Reps on the FIRST set, expecting ~3 reps from failure as an average across all sets
Rest ~2 min between sets
Alternative Movements you can swap:
Strict Pull-ups
Pull-up Negatives (lowers)
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. Superset Movements x 3 sets each:
First set warm-up, then:
2 challenging work sets each
Target ~1 then 0 reps from failure across the 2 work sets of each
Standing Cable Curl (facing machine)
Cable Tricep Pushdowns
Alternative Movement you can swap for Cable Curls
– Open Palm DB Curls
Alternative Movement you can swap for Cable Pushdowns
–Banded Tricep Pushdowns
–Cross Cable Tricep Pushdown
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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:
5 sets x 2 reps
Use ~70% of the weight you HOPE to hit as your 1 Rep max next week for testing
Rest ~90 seconds between sets
Accelerate each rep as fast as possible on the “UP” portion (even though the weight is lighter)
***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
*Base below percentages on realistic weight you HOPE to hit next week for testing
40% x 5
50% x 3
60% x 3
70% x 1
80% x 1
85% x 1
90% x 1
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:
2 work sets x 10-15 Reps (~2 then 1 rep from failure)
Rest 1-2 min between sets
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D. Box/Bench Step-Ups – Same Leg
Alternate Legs each minute x 8 Minutes (4 Rounds)
Select a weight where you *could* do 12-15 reps on each leg
Min 1: Left Leg x 8 Reps
Min 2: Right Leg x 8 Reps
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E. Garhammer Crunches
4 sets x 8-15 Reps
Rest 1-2 min between sets
Alternate movements you can swap for Garhammer Crunches:
– Reverse Crunches
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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:
*Base below percentages on realistic weight you HOPE to hit next week for testing
Note that for Pull-ups, the percentages are a TOTAL LOAD of Bodyweight + Added weight
40% x 5
50% x 3
60% x 3
70% x 1
80% x 1
85% x 1
90% x 1
Hypertrophy Focus:
2-3 warm-up sets, then:
3 work sets x 5-8 Reps (~1-1-0 reps from failure across the 3 work sets)
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
*Base below percentages on realistic weight you HOPE to hit next week for testing
40% x 5
50% x 3
60% x 3
70% x 1
80% x 1
85% x 1
90% x 1
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. Alternate Movements x 4 sets each:
Complete Reps 15-12-10-8 of each
Target ~4-3-2-1 reps from failure across the 4 sets of each
Cable Crossovers
Rest 1-2 min
Bentover DB Row
Rest 1-2 min
Alternate movements you can swap for Crossovers
–Pec Fly Machine
–Banded Crossovers
–DB Fly/Press Hybrid
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D. Cable Spider Curl (D-handles)
1 warm-up set, then:
2 work sets x 10-15 Reps (~1 then 0 reps from failure)
Rest 1-2 min between sets
+ Immediately after technical failure on the final set…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternative Movement you can swap for Cable Spider Curl:
–Cable Spider Curl (straight handle)
–DB Spider Curl
–Barbell/EZ Spider Curl
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E. One Arm Overhead CABLE Tricep Extension – Standing
1 warm-up set, then:
2 work sets x 10-15 Reps (~1 rep from failure each)
Rest ~1 min between arms
Alternative Movement you can swap for Cable Tricep Extension:
–One Arm Overhead DB Tricep Extension – Standing
–One Arm Overhead BANDED Tricep Extension
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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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