Build a foundation of raw strength with a structured program you follow independently in the strength area. The focus is on big compound lifts, progressive overload, and training in a way that supports long-term joint health and injury prevention.
For this strength cycle, the focus will be on developing maximal strength with volume in the secondary lifts. Some lifts will have a tempo, ensure on the giant sets you take the muscles close to fatigue. RIR = Reps in Reserve. This means for a giving weight you should feel like you could do an […]
For this strength cycle, the focus will be on developing maximal strength with volume in the secondary lifts. Some lifts will have a tempo, ensure on the giant sets you take the muscles close to fatigue. RIR = Reps in Reserve. This means for a giving weight you should feel like you could do an […]
This is a deload week before a new cycle starts The secondary circuit is not a deload, where applicable use weights that take you to failure Suggested Warm Up: General movement followed by: 5 @ 40% 5 @ 50% Day 1 Front Squat 5 @ 50% 5 @ 55% 2 x 5 @ 60% *Rest […]
This strength cycle will be based on The 5|3|1 Wendler strength program. The first week consists of 2 sets of 5 followed by a 3rd AMRAP [As many Reps as Possible] set. This 3rd set should be hard and within 1 – 2 reps of failure. The weights are based of your 1RMs. Anywhere written […]
This strength cycle will be based on The 5|3|1 Wendler strength program. The first week consists of 2 sets of 5 followed by a 3rd AMRAP [As many Reps as Possible] set. This 3rd set should be hard and within 1 – 2 reps of failure. The weights are based of your 1RMs. Anywhere written […]
This strength cycle will be based on The 5|3|1 Wendler strength program. The first week consists of 2 sets of 5 followed by a 3rd AMRAP [As many Reps as Possible] set. This 3rd set should be hard and within 1 – 2 reps of failure. The weights are based of your 1RMs. Anywhere written […]
This strength cycle will be based on The 5|3|1 Wendler strength program. The first week consists of 2 sets of 5 followed by a 3rd AMRAP [As many Reps as Possible] set. This 3rd set should be hard and within 1 – 2 reps of failure. The weights are based of your 1RMs. Anywhere written […]
We will be re- testing your 3RM [Rep Max] on the deadlift, back squat and strict press which is the most you can lift for 3 reps. All 3 reps must be with good form and within safety – do not ego lift! We will also test your 3RM Front Squat and Bench Press [Do […]
DAY 1 – STRICT PRESS Warm Up Banded shoulder pull a parts x 15 Scapular wall slides x 12 Empty bar strict press x 10 3 x warm-up sets (60%, 65%, 75%) A.] Strict Press 4 x 2 @ 87 – 90% Rest 2–3 min between sets. B.] Hypertrophy Circuit [4 rounds] Seated Dumbbell Shoulder […]
DAY 1 – STRICT PRESS Warm Up Banded shoulder pull a parts x 15 Scapular wall slides x 12 Empty bar strict press x 10 3 x warm-up sets (60%, 65%, 75%) A.] Strict Press 4 x 3 @ 87 – 90% Rest 2–3 min between sets. B.] Hypertrophy Circuit [4 rounds] Seated Dumbbell Shoulder […]
DAY 1 – STRICT PRESS Warm Up Banded shoulder pull a parts x 15 Scapular wall slides x 12 Empty bar strict press x 10 3 x warm-up sets (60%, 65%, 75%) A.] Strict Press 4 x 3 @ 85% Rest 2–3 min between sets. B.] Hypertrophy Circuit [4 rounds] Seated Dumbbell Shoulder Press x […]
DAY 1 – STRICT PRESS Warm Up Banded shoulder pull a parts x 15 Scapular wall slides x 12 Empty bar strict press x 10 3 x warm-up sets (40%, 45%, 50%) A.] Strict Press 3 x 5 @ 60% Rest 2–3 min between sets. B.] Hypertrophy Circuit [2 rounds] Dumbbell Arnold Press x 10 […]
