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This is Week 4 of the Five-Week Strength Block.
Please read the Blog about the Strength Phase which explains specifics of this cycle and why it is so vital that we follow the metabolite phase with this lower volume strength focus!
One of the most effective ways to implement a “strength focus” cycle is with Linear Periodization.
In this approach, the reps will decrease week to week with a coordinated increase in load.
As always, it makes sense to begin the block with easier “subjective effort,” such that you can confidently increase load and maintain movement integrity as the reps decrease week to week.
For BIG COMPOUND movements (like Back Squat or Deadlift) the rep scheme may appear as something similar to 6-5-4-3-2, decreasing one rep each week.
For SMALLER COMPOUND movements (like Bentover Rows and Upper Body Presses) the reps will be a bit higher across the board (nobody needs to be testing a 1-RM for a Bentover Row or Bicep Curl).
Due to movement variation and intended stimulus, some exercises may use higher reps and others with lower reps, but all REPEATING MOVEMENTS will follow the decreasing reps “Linear” approach.
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Day 1 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pendlay Rows
THIS WEEK: 4 sets of 4-6 Reps
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B. Alternate Movements x 4 sets each:
*note this is one additional set than last week
Barbell Bench Press
THIS WEEK: 4 sets of 2 reps (all sets at same weight, so make sure you don’t use a 2-RM type weight)
Rest 2-3 min
Hang DB Muscle Snatch
THIS WEEK: 4 sets of 4-6 Reps per arm
Rest 2-3 min
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C. Alternate Movements x 4 sets each:
Note that the first THREE sets are progressive warm-up sets, then there is ONE TOP set at the end
Steep Incline DB Press (with brief pause at bottom)
Reps 15-10-5 (increasing as progressive warm-up)
Then one set of 6-8 Reps @ 10-20% higher than 5-rep warmup set (1 rep from failure)
Rest 1-2 min then move to Pull-ups
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)
Rest 2-3 min then return to DB Incline Press
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D. Climb as High as Possible in 8 Minutes:
Row 12/8 Cals (male/female)
Ring Push-ups x Reps 3-6-9-12-15 etc… (add 3 reps each round)
***The Ring Push-ups should be scaled by raising the rings to ensure the 9-rep round is unbroken.
(This can also be scaled by NOT using rings)
***ADV athletes can feel free to wear a weight vest to add difficulty
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Day 2 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar; stay consistent)
THIS WEEK: 4 sets of 2 reps (all sets at same weight, so make sure you don’t use a 2-RM type weight)
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B. Barbell Hip Thrusts
THIS WEEK: 4 sets of 3-4 Reps
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C. Barbell Good Mornings OR Barbell RDL
(select movement that allows you to connect with hamstrings optimally)
Reps 12-9-6-6 (increasing weight on all sets to ONE top set of 6 reps)
*Use the earlier sets to build confidence with form before heavier loading
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D. 2 Rounds:
100m Farmers Walk (Heavy DB/KB in each hand)
Rest 30 seconds
30-sec Weighted Plank (heavy)
Rest 30 seconds
8-12 Reps Decline Weighted Sit-ups (ADV on GHD as desired/feasible)
Rest 3+ min as needed to ensure heavy load on Plank
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Day 3 – Rest + Walk 10k steps
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Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 4 sets each:
*note this is one additional set than last week
Strict Pullups (choose pronated, supinated, Rings or neutral grip, and stay consistent week to week)
THIS WEEK: 4 sets of 2 reps (all sets at same weight, so make sure you don’t use a 2-RM type weight)
Rest 2-3 min
Strict Overhead Press
THIS WEEK: 4 sets of 3-4 Reps
Rest 2-3 min
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. Alternate Movements x 4 sets each:
*note this is one additional set than last week
Dips (weighted as feasible)
THIS WEEK: 4 sets of 4-6 Reps
Rest 2-3 min
Standing Barbell Curls
THIS WEEK: 4 sets of 4-6 Reps
Rest 2-3 min
Dips Scaling Options
Tricep Push-ups on Barbell (elevate barbell to scale further)
Bench Dips (add weight on lap as option)
Band-Assisted Dips
Foot-Assisted Dips
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C. Complete as Many Rounds as Possible in 12 Minutes:
Unless there’s a massive discrepancy in strength, try to use the SAME weight for each. Most likely the Hang Power Cleans will require the lightest weight, which is why the reps are higher for the other exercises.
8 Reps DB Hang Power Cleans
12 Reps DB Floor Press
16 Reps (8/arm) Dead-Stop DB Rows (alternating arms)
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Day 5 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Pause Front Squats (1-sec pause bottom each rep)
THIS WEEK: 4 sets of 2 reps (all sets at same weight, so make sure you don’t use a 2-RM type weight)
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B. Stop Deadlifts (small pause/reset on ground each rep)
THIS WEEK: 4 sets of 2 reps (all sets at same weight, so make sure you don’t use a 2-RM type weight)
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C. Front Rack Box Step-ups
Complete all reps on one leg, then rest till ready and do the other leg.
Increase weight each set to ONE top set of 5 Reps per leg
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D. Alternate Paired Supersets x 3 Rounds:
Barbell Hip Thrust (10s iso hold) x Reps 4-3-2 (increasing each round)
Bike Hard Effort x 45-30-15 seconds (increasing effort each round)
Rest 2-3+ min then move to Core superset
Strict Toes to Bar or Strict Hanging Leg/Knee Raises x 1-2 reps from failure
(Expect reps to decrease each set as fatigue accumulates)
Deck Squats x AMRAP 30 seconds for “max reps”
Rest 2-3+ min then return to Hip Thrust superset
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Day 6 and Day 7 – Rest + Walk 10k steps as desired
Since this is a STRENGTH cycle; and part of the objective is to flush fatigue and re-sensitize the body to higher volume loads, there will be no prescribed training on the final two days.
The time would be best spent relaxing, recovering, and enjoying the downtime for other pursuits.
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