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This is Week 6 of the 6-week Fall Strength Cycle. This means it is the FINAL WEEK of the strength phase.
Please read the linked Blog to learn more about the current programming.
After this final “testing” week in the strength phase, there will be a deload week, followed by a 4-week “metabolite” phase.
Pay attention to the prescriptions for the REPEATING movements, as they will be slightly different during this final testing week.
Low fatigue protocol when building to a 3-RM weight:
(assume 3-RM “goal” is 200 lbs)
Empty bar x 10-12
95 x 6-8
135 x 4-5
165 x 2
185 x 1
200 x 3 (work set)
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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)
Build to a 3-RM (per protocol listed at top)
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Build to a 3-RM (per protocol listed at top)
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
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C. “At Home” Leg Curl Variation of choice (options below)
3 sets of 8-15 Reps
First set lighter/easier, then 2 challenging sets in rep range
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
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D. 5 Rounds:
3 Reps Squat Clean (approx. weight you *could* do 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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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
Build to a 4-RM (per protocol listed at top)
Then 2 sets of 8-10 Reps at 70-75% of top set
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Build to a 3-RM (per protocol listed at top)
Then 2 sets of 6-8 Reps at 70-75% of top set
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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 OR Rack Pull-ups (options below)
6 Reps Incline DB Bench Press
10 Reps DB Lateral Raises
Rack Pull-ups arranged from HARDEST to EASIEST:
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. 3 Rounds of DB Arm Sequence:
Start with a set of 15-20 Reps for each. Rest minimally, and let the reps fall set to set
Incline DB Tricep Extensions
Incline DB Curls
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E. Face-Down Rear Delt Sweeps
15-20 Reps EMOM x 4-5 min
(light weight, rest will be limited)
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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)
Complete Reps 1-2-3-4-5 (decreasing weight each set)
Start with top single weight that the same as what you used for the 3-RM on Monday
Then complete each subsequent set at 5-10% less each set
Rest 1-2 min between sets
Example – Mondays 3-RM weight was 175
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. Barbell RDL OR Low Bar Good Morning
(Select movement and stay consistent week to week)
Build to a 4-RM (per protocol listed at top)
Then 1 set of 8-10 Reps at 70-75% of top set
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Build to a 4-RM for each leg (per protocol listed at top)
Then 2 sets of 8-10 Reps per leg at 70-75% of top set
Rest EQUALLY between legs (as needed to ensure there is no residual fatigue from the prior leg)
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D. Landmine Hack Squat OR Foam Roller/Slider DB Hack Squats
Build quickly to ONE TOP SET of 8-12 Reps
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E. For EACH exercise, complete the designated number of reps “on the minute” x 3 min
So 3 sets of Broad Jumps then rest. Then 3 sets of calf raises weak leg, then rest etc..
Broad Jumps x 5 Reps (full effort each jump)
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Weak leg)
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Strong leg)
Rest 1-2 min
Barbell Ab Rollouts x 6-10 Reps
Rest 1-2 min
Weighted Sit-ups (DB on/above chest) x 6-10 Reps
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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)
Build to a top single, double or triple (choose one, not all three)
Use the protocol at the top to keep fatigue low and optimize performance on top set
Then complete 2 sets of 6-8 reps at reduced weight or difficulty
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***If SCALING, please IGNORE the rep targets listed above.
WEEK 6 = Build to a 6-RM pull-up (the hardest variation you can do for 6 reps!)
Rest a few minutes
Then 2 additional sets of 4 Reps with the same difficulty as top set
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
Build to a 3-RM (per protocol listed at top)
Then 2 sets of 6-8 Reps at 70-75% of top set
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C. Alternate Movements x 3 sets each:
First set 12-15 Reps (4-5 reps from failure)
Second set 9-12 Reps (2-3 reps from failure)
Final set 6-10 Reps (0-1 reps from failure)
One-Arm DB Rows (lat focus, see cues in video description)
Rest 1-2 min BETWEEN arms and before fly/press
DB Fly (pause at stretch)
Rest 2 min before returning to rows
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D. As Many Rounds as Possible in 5 Minutes:
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 Flat Barbell Bench Press
6 Reps Open Palm DB Curls
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 14 min:
Run 200m
2 Devils Press
10 Box Step-ups (alternating legs)
2 Devils Press
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B. As Many Rounds as Possible in 14 min:
12/8 Cal Row (male/female)
50m Farmers Walk (KB/DB in each hand)
8-15 Reps Rower Ab Pikes (difficult set)
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C. Walk 15-20 min slow recovery
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Day 7 – REST
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