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This is Week 7 of the 7-week Strength cycle. Next week will commence a 6-week metabolic-focused Hypertrophy cycle. The first week will be a bit of a deload/intro week to the new movements for the upcoming 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!
This week 7 = TESTING WEEK.
We will building to 1-Rep Max efforts for the majority of the movements from the cycle.
After the taper week last week, we should be recovered and prepared to set new PR’s across the board!
For the movements that build to a ONE REP MAX, the below plan will help you optimize your performance and hit the best possible weight for you!
HOW TO BUILD TO A MAX SINGLE:
(Assume estimated “Max” 200 lbs)
~50% x 6-8 Reps (100 lbs)
~65% x 4-5 Reps (130 lbs)
~80% x 2-3 Reps (160 lbs)
~90% x 1 Rep (180 lbs)
~96% x 1 Rep (192 lbs)
101% x 1 Rep (202 lbs)
103% x 1 Rep (206 lbs)
Etc…
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Monday – Lower Body
Parts A and B repeat week to week
A. Back Squat (Low Bar or High Bar)
3-6 warm-up sets (per example at top), then:
1 set x 1 Rep (0-1 reps from failure)
*If you make the rep:
Rest 2-3+ min, add weight, go again
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2-3 warm-up sets, then:
1 HEAVIEST POSSIBLE set of 3 Reps
Rest 2-3 min
80% of that 3-rep weight for 15 Reps
Rest 15-20 seconds anytime you need to stop and rest
Chip away until you reach 15 Reps
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C. B-Stance DB RDL
1-2 warm-up sets per leg, then:
2 work sets x 6-8 Reps per leg
Increase weight/effort each set
Target ~4-5 then 1-2 reps from failure across the 2 work sets
Rest 1-2 min between legs on harder work sets
Alternative Movement you can swap
–B-stance Trap Bar RDL
–Rear Foot Elevated DB RDL
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D. 3 Rounds:
Warm-up as needed prior to 4 rounds
3 Reps Squat Clean (weight you *could* do approx. 6-8 reps)
12 Reps Decline or GHD Sit-ups (weighted as feasible)
3 Reps Front Squats (same weight as clean; take from ground)
12 Reps Reverse Crunches
Rest until you’re ready for another quality set of 3 squat cleans
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E. Turkish Get-ups
3 Reps/arm x 2 sets (warm-up)
2 Reps/arm x 1 set (moderate effort)
1 Rep/arm (challenging work set)
*If you make the rep:
Rest, add weight, go again
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Tuesday – Upper Body
Parts A and B repeat week to week
A. Flat Barbell Bench Press
3-6 warm-up sets (per example at top), then:
1 set x 1 Rep (0-1 reps from failure)
*If you make the rep:
Rest 2-3+ min, add weight, go again
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2-3 warm-up sets, then:
1 HEAVIEST POSSIBLE set of 3 Reps
Rest 2-3 min
80% of that 3-rep weight for 15 Reps
Rest 15-20 seconds anytime you need to stop and rest
Chip away until you reach 15 Reps
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C. As Many Reps as Possible in 10 Minutes:
Select loading that you could complete an UNBROKEN set for DOUBLE the listed reps
Make sure to still perform reps with quality and intent
***The “As Many Rounds as Possible” part is just a matter of minimizing rest between sets, not to perform the actual reps themselves fast
6 Reps Strict Pull-ups (alternative options below)
6 Reps Steep Incline Anterior Delt Press
10 Reps DB Lateral Raises
Alternative Movements you can swap for Pull-ups:
(weighted) 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
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D. Lying Barbell Tricep Extensions (BB or EZ)
4 sets x 6 Reps
Increase weight/effort each set
Target ~6-4-2-0 reps from failure across 4 sets
Final set = “6 rep max”
Rest 2 min between tougher work sets
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E. Standing Barbell Curls
4 sets x 6 Reps
Increase weight/effort each set
Target ~6-4-2-0 reps from failure across 4 sets
Final set = “6 rep max”
Rest 2 min between tougher work sets
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Thursday – Lower Body
Parts A and B repeat week to week
A. Back Squat (Low Bar or High Bar)
2-4 warm-up sets, then:
Complete Reps 1-2-3-4-5 (decreasing weight each set)
Start with the first single rep weight that is approx. 75-80% of the TOP SINGLE from Monday
Then complete each subsequent set at 5-10% less each set
Rest 1-2 min between sets
Example – Mondays 1-RM weight was 225
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. Select Deadlift Variation (options below)
3-6 warm-up sets (per example at top), then:
1 set x 1 Rep (0-1 reps from failure)
*If you make the rep:
Rest 2-3+ min, add weight, go again
Deadlift Options:
–Conventional Deadlift
–Sumo Deadlifts
–Trap Bar Deadlifts
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C. Banded Sissy / Leg Extension
4 sets x 8-15+ Reps
Increase difficulty each set
Target ~5-3-2-0 reps from failure across 4 work sets
Final set = “8 rep max” if possible with band resistance
+ 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 movements you can swap:
–Heels Elevated Goblet Squat
–Spanish Squat
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D. Adductor Step-ups
1 warm-up set per leg, then:
2 work sets x 6-12 Reps/leg (~1 then 0 reps from failure)
Rest 1-2 min between legs for work sets
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E. Kipping Toes to Bar
1 set of Max Reps Unbroken
Rest 2-3 min
Then complete 3 sets…
Goal to achieve ~50-60% of the reps from the “max set”
Rest only ~45-60 seconds between each of the 3 sets
Alternative Movement you can swap for Kipping TTB:
–Strict Toes to Bar
–Lying Leg Raise (with Hip Thrust at top)
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F. Overhead DB Sit-ups
1 warm-up set, then:
1 HEAVY set x 6-10 Reps (to technical failure)
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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.
Strength Focus:
3-6 warm-up sets (per example at top), then:
1 set x 1 Rep (0-1 reps from failure)
*If you make the rep:
Rest 2-3+ min, add weight, go again
Hypertrophy Focus:
2-3 warm-up sets, then:
1 HEAVIEST POSSIBLE set of 5 Reps
Rest 2-3 min
Use the 5-Rep weight or difficulty level to complete 12 Reps
Rest 15-20 seconds anytime you need to stop and rest
Chip away until you reach 12 Reps
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
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B. Strict Barbell Overhead Press
3-6 warm-up sets (per example at top), then:
1 set x 1 Rep (0-1 reps from failure)
*If you make the rep:
Rest 2-3+ min, add weight, go again
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C. As Many Rounds as Possible in 5 min:
Use approx. 10-12 RM weight for each movement
Speed of reps can be quicker than normal, but keep controlled descent, at least.
6 Reps DB Fly/Press Hybrid
6 Reps Bentover DB Row
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D. As Many Rounds as Possible in 10 min:
Run 200m
2 Devils Press
10 Box Step-ups (alternating legs)
2 Devils Press
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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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