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This is Week 2 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: 3 x 7-9 Reps
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B. Alternate Movements x 3 sets each:
Barbell Bench Press
THIS WEEK: 3 x 5-7 Reps
Rest 2-3 min
Hang DB Muscle Snatch
THIS WEEK: 3 x 7-9 Reps
Rest 2-3 min
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C. Alternate Movements x 3 sets each:
First set for 8-10 Reps (lighter, warmup)
Then 2×6-8 Reps (heavy/challenging)
Seated DB Arnold Press
Rest 2 min
Rack Pull-ups (see 3 options below)
Rest 2 min
Rack Pull-up options:
Weighted Rack Pull-ups
Rack Pull-ups (BW only)
Rack Pull-ups (foot assisted)
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D. As Many Rounds as Possible in 10 Minutes:
8 Reps of Farmers Carry “shuttles” (30ft/10m “there and back” = 2 reps)
10 Push-ups on KB or DB handles (not “feet elevated”)
12 Open Palm DB Curls (with lighter DBs)
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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: 3 x 3-5 Reps
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B. Barbell Hip Thrusts
THIS WEEK: 3 x 5-7 Reps
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C. DB RDL (without hip ext)
*Note if the DB’s don’t go high enough for you, this can be performed in the same manner with a barbell or a trap bar (or a double-landmine)
The idea is to stop and change direction back down just shy of the point where you might be able to “rest” at the top of the rep.
Reps 12-10-8-6 (increasing weight)
*Start light so first set of 12 is just a warm-up set, and only the final two sets feel like “working sets”
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D. Barbell Sit-ups
Reps 12-9-6 (increasing weight)
*Start light so first set of 12 is just a warm-up set
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E. Weighted Plank
Heaviest weight for one set of 30-45 seconds
Load with Dip belt between benches if nobody available to load plates for you
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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 3 sets each:
Strict Pullups (choose pronated, supinated, Rings or neutral grip, and stay consistent week to week)
THIS WEEK: 3 x 4-5 Reps
Rest 2-3 min
Strict Overhead Press
THIS WEEK: 3 x 5-7 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 3 sets each:
Dips (weighted as feasible)
THIS WEEK: 3 x 7-9 Reps
Rest 2-3 min
Standing Barbell Curls
THIS WEEK: 3 x 7-9 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. For each exercise below, QUICKLY find a challenging weight for 10 Reps
Rest as needed between each movement as you build
Incline DB Bench
Supinated “High Chest” Barbell Rows
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D. As Many UNBROKEN Rounds as Possible in 6 Minutes:
Use the same weight as 10-rep set in part D, and rest only as needed to ensure quality/unbroken sets
12/8 Cal Bike (Male/female)
6 Reps of Incline DB Bench
12/8 Cal Bike (Male/female)
6 Reps of Supinated High Chest Barbell Rows
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E. Strict Lateral Raises
(slight forward plane of movement; not entirely “lateral”; see video)
3 x 9-12 Reps
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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: 3 x 3-5 Reps
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B. Stop Deadlifts (small pause/reset on ground each rep)
THIS WEEK: 3 x 3-5 Reps
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C. Back-Rack Split Squats (no elevation)
1×8-10 per leg (light, warm-up)
1×5-8 per leg (moderate, progressive warmup)
1-2×5-8 per leg (heavier/challenging work set)
***Auto-regulate whether you perform 1 or 2 work sets based on subjective fatigue from parts A and B
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D. Ring/TRX Plank Sprawls (scale on knees) or Barbell Ab Rollouts
3×6-12 Reps (use most difficult variation possible for your ability)
Note that you can add difficulty by wearing a weight vest
For an even bigger challenge, try a barbell ab rollout on your toes
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E. Russian Twists (heavy DB or plate)
2×16-24 Reps (8-12 per side)
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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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