Summer Strength Program

Starts June 7th!

Our 8-Week strength program will focus on the Four Power Lifts (Back Squat, Bench Press, Dead Lift and Shoulder Press), in addition to accessory lifts to help with the main lift.

We will follow a “531” template which builds repetition max, and thus overall strength.

How to:
When you see 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).

Upper body lifts, aim for 6-8 reps.
Lower body lifts, aim for 8-10reps.

Schedule:

Week 1:
Monday – Back Squat (5-5-5+)
Wednesday – Bench Press and Shoulder Press (5-5-5+)
Friday – Deadlift (5-5-5+)

Week 2:
Tuesday – Back Squat (3-3-3+)
Thursday – Bench Press and Shoulder Press (3-3-3+)
Saturday – Deadlift (3-3-3+)

Week 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):
Monday – Back Squat & Deadlift
Wednesday – Bench Press & Shoulder Press

Week 5-8 will follow a similar pattern.

The 9th week of the program will be a testing week. Where you will have a chance to hit a 1RM on each of the Four Power Lifts.

Missing a Day:
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.

Train Hard!

Coach OT

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