STIMULUS
- Overview: This is the third week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.
- These sets are intended to be completed between 80-90% of your 1RM strict weighted pull-up. If you do not know what that is, go off of feel and work up to challenging but doable sets of doubles, ideally slightly heavier than last week.
- Prioritize full range of motion and quality movement. Your chin must pass over the bar, and your elbows must be fully extended at the bottom with your head between your biceps. Reps should be performed unbroken with palms facing away from you.
- Your feet must be off the ground and arms extended before you start your rep. Hold tension in your lower body to keep good form. Proper tension throughout the body often makes weights feel lighter!
- Use a weight belt with a band or chain to hold plates, kettlebells, or dumbbells. Alternatively, you can squeeze a dumbbell between your legs. If you cannot add weight, use a band to assist and reduce the band thickness as you progress. If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.
- Fitness Attribute Improved: Absolute Strength