STIMULUS
- Overview: This is the second 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.
- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.
- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.
- Fitness Attribute Improved: Absolute Strength
STRATEGY
- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.
- Grip width should be near shoulder width, varying 1 inch in or out as desired.
- Better training and strength adaptations will come from controlled reps.