June 9, 2019
Our 8-Week strength cycle will focus on the Big 4 power lifting movement (Back Squat, Bench Press, Dead Lift and Shoulder Press), in addition to accessory lifts to help with the main lift.
We will follow the 531 program with simple goal in mind… improve you repetition max.
When you see a 5+ at 85% your goal is to surpass the 5 reps and go to failure (obviously without getting pinned under the bar or pulling the load with bad form).
For upper body lifts the shoot for 6-8 reps, for lower 8-10.
If you match the “plus” set (i.e. the week calls for 3+ and you hit 3 reps) then you went to heavy in your projection. Reduce your weight for next week.
The 9th week of the cycle will be a testing week. Where you will have a chance to hit a 1RM on each of the Big 4 lifts.
Monday – Back Squat (5-5-5+)
Wednesday – Bench Press and Shoulder Press (5-5-5+)
Friday – Deadlift (5-5-5+)
Tuesday – Back Squat (3-3-3+)
Thursday – Bench Press and Shoulder Press (3-3-3+)
Saturday – Deadlift (3-3-3+)
Monday – Back Squat (5-3-1+)
Wednesday – Bench Press and Shoulder Press (5-3-1+)
Friday – Deadlift (5-3-1+)
Week 4 (de-load & week of July 4th):
Monday – Back Squat & Deadlift
Wednesday – Bench Press & Shoulder Press
Week 5-8 will follow the same pattern.
Don’t freak out if you miss a day!
There WILL NOT be any make up opportunities during regular classes.
However you may make up a lift on Saturday/Sunday during open gym at (10am-12pm).
Please be respectful of this request. We can not have 200 people going in 20 different directions every day.