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This is Week 5 of the 6-week Fall Strength Cycle. Please read the linked Blog to learn more about the current programming.
This 6-week Strength cycle will be followed by a DELOAD week, and then a 4-week “metabolite” phase. The blog discusses both of these “mini cycles.”
Pay close attention to the total number of sets and reps for the REPEATING MOVEMENTS. These will be adjusted over the course of the final 2 weeks of the strength cycle.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
We will usually look to begin each “week 1” of a new mesocycle with ~2-3 RIR (Reps in Reserve) for COMPOUND movements, and 1-2 RIR for ISOLATION movements, unless stated otherwise.
Add weight or reps week to week so that you end up at 0-1 RIR in the final week (just prior to DELOAD).
RIR Example:
If you complete a set of 8 Reps with 2 RIR, this means you *COULD* have completed 10 reps
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Day 1 – Lower Body
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(select movement and stay consistent week to week)
6 sets of 4 Reps INCREASING WEIGHT to ONE TOP SET
First set of 4 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 4 reps, with intention to end at 200 lbs for 4 reps on sixth set)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Ramp-up (warm-up) sets as needed to build to working weight
Then complete 7 sets of 2 Reps
(With the decrease from 3 to 2 reps on each set, you should increase weight 5-10% while ensuring that all reps are still fast and smooth. Nothing near maximal effort)
Rest 2-3+ min between sets
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
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C. One Round Every 2 Minutes x 4 sets:
Approx 60-sec of work time and 60-sec rest each round
*Load selection with something around your 10-RM for cleans and 20-RM for lunges will be about right.
*Feel free to take 1-2 warm-up sets to establish movement patterns and loading
5 Reps Hang Squat Clean
12 Steps Walking DB Lunges (6 per leg, alternating)
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D. Strict Toes to Bar or Hanging Leg/Knee Raises
3 sets to 1-2 reps from failure
Rest only 45s between sets and expect reps to decrease each set as fatigue accumulates
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E. Superset Movements x 2 sets each:
Hanging Oblique Knee Raise (6-10 per side)
Lying Leg Raise (with Hip Thrust at top) x 10-20 Reps
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
6 sets of 4 Reps INCREASING WEIGHT to ONE TOP SET
First set of 4 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 4 reps, with intention to end at 200 lbs for 4 reps on sixth set)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)
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6 sets of 4 Reps INCREASING WEIGHT to ONE TOP SET
First set of 4 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 4 reps, with intention to end at 200 lbs for 4 reps on sixth set)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)
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C. 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)
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D. Narrow-Grip (Weighted) Push-ups (scaling below)
Build quickly to a tough set of 8 Reps
***Feel free to perform on ground with weight on back, as well.
***To scale movement, elevate height of barbell in squat rack
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E. 12 Rounds (8 min cap):
DB Snatch should be heavy enough to force you to take a second to setup and focus for the lift
(versus just nonchalantly walking over and picking it up)
1 Heavy DB Snatch (right)
1 Burpee
1 Heavy DB Snatch (left)
1 Burpee
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Day 3 – REST DAY
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Day 4 – Lower Body
Part A, B and C repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(same variation of movement as used on Day 1 workout)
This is the SPEED day. The goal is to EXPLODE through the concentric of each rep. Harness the power to get through sticking points when the weight is heavy, through focusing on bracing, timing, and technical execution.
6 sets of 2 Reps with 85-90% of the top weight from Monday (top set was for 4 Reps)
Rest 60-90s between sets
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B. Barbell RDL OR Low Bar Good Morning
(Select movement and stay consistent week to week)
6 sets of 4 Reps INCREASING WEIGHT to ONE TOP SET
First set of 4 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 4 reps, with intention to end at 200 lbs for 4 reps on sixth set)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)
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6 sets of 4 Reps INCREASING WEIGHT to ONE TOP SET
First set of 4 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 4 reps, with intention to end at 200 lbs for 4 reps on sixth set)
Rest EQUALLY between legs (as needed to ensure there is no residual fatigue from the prior leg)
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D. As Many Reps as Possible in 2 minutes (rest 2 min) x 3-4 sets:
Row 15-20 Cals (approx. 1 min)
Max Reps Medball Throw Sit-ups / Burpee Toes to Bar (or Burpee Hanging Leg Raise)
(alternate each round, completing 2 rounds of each movement)
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E. Single-Leg Calf Raise (DB in hand of working leg)
2 sets of 8-15 Reps per leg
+ Dropset on FINAL SET of each leg
(drop weight to only your BW, and continue accruing reps to a tough set for that leg)
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Day 5 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Weighted Pullups (see scaling options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
Ramp-up (warm-up) sets as needed to build to working weight
Then complete 7 sets of 2 Reps
(Reps decreased from 3’s to 2’s this week. Add load and keep explosive concentrics!)
Rest 2-3+ min between sets
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***If SCALING, please IGNORE the rep targets listed above.
WEEK 5 = Complete ONE TOUGH SET of 5-7 reps (add difficulty from prior week as feasible)
Then 2 additional sets of 7-9 Reps @ 10-15% less difficulty/weight
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. Strict Barbell Overhead Press
6 sets of 4 Reps INCREASING WEIGHT to ONE TOP SET
First set of 4 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 4 reps, with intention to end at 200 lbs for 4 reps on sixth set)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)
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C. Alternate Movements:
Build over 2-3 sets each to ONE TOP SET of 8 Reps for each lift
One Arm DB Rows (stop on ground/riser)
Rest 1-2 min between arms on top set
DB Floor Press OR Flat DB Bench Press
Rest 1-2 min
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D. 3 Rounds:
Complete both movements for 6 Reps (using the 8-rep weight from Part C)
One Arm DB Rows (stop on ground/riser)
Rest 1-2 min between arms on top set
DB Floor Press OR Flat DB Bench Press
Rest 1-2 min
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E. Alternate Movements x 3 sets each:
DB Lateral Raises x 10-12 Reps
(DB’s travel in “scapular” plane; midway between front and lateral)
Rest 30-60s
Lying DB Tricep Extensions (pause at deep stretch) x 10-12 Reps
Rest 30-60s
Standing DB Curls x 10-12 Reps
Rest 1-2 min between rounds
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Day 6 – OPTIONAL Conditioning Day
***Note, today’s programming is ONLY MONOSTRUCTURAL CARDIO to ensure the body is prepared and fatigue is limited as we head into the heavy “AMRAP” testing week
A. Bike or Row 20 min @ steady pace (approx 60-70% effort)
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B. Jog 10 min @ steady pace (approx 60-70% effort)
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C. Walk 1-2 miles
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Day 7 – REST
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