STIMULUS
- Overview: This is the first week of our 8-week Base Camp strength cycle, where we'll make steady, methodical progress, preparing to peak for new one-rep maxes in August. With two cycle blocks over eight weeks, we’ll build a solid strength foundation by first progressing the classic powerlifts (squat, bench, and deadlift) in June, then transitioning to alternate powerlifts (front squat, strict press, and sumo deadlift) in July to round out full-body strength.
- June's Strength & Hypertrophy Block: We’ll progress the classic powerlifts (squat, bench, deadlift), increasing from reps at 75% to reps at 85% over the first three weeks, followed by a deload in Week 4. After the third set each week, we’ll perform a drop set at 50% to challenge muscular endurance and trigger a growth hormone response. For the drop set, you have one attempt to accumulate as many continuous reps (continuous movement with no pauses) as you can. Once you have to pause, your drop set is over.
- Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.
- Fitness Attribute Improved: Absolute Strength
MOVEMENT PREP
1:00 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
0:30 Empty Barbell Bottom of Back Squat Hold
6 Empty Barbell Back Squats
5 Back Squats @ A Light Weight
3 Back Squats @ A Moderate Weight
Build to Working Weight