🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second week of our 9-week Build Strength cycle, which combines heavy 3x5 work with a high-rep drop set to both get strong and build muscle.

Weeks 1-3: Bench/Squats/Deadlifts that increase in load

Week 4: Back-off with alternate lifts

Weeks 5-7: Bench/Squats/Deadlifts at higher percentages than weeks 1-3

Week 8: 5-rep max tests

Week 9: Back-off with alternate lifts

- 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 or your form breaks down, your drop set is over.

- Scoring: Your score is Part A's load. You can record Part B's load and reps in the Workout Notes.

- Maintain a neutral spine throughout. If your back rounds significantly, decrease the load.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Absolute Strength

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

8 Deadlifts at Lightest Weight

5 Deadlifts at Light Weight

3 Deadlifts at Moderate Weight

Build to Working Weight

- Overview: The arms never get a break today. Muscular fatigue will compound round to round, so work through a strategy that allows you to not hit muscular failure.

- Strict Pull-ups: These are small sets that should be completed in 0:30 or less. Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed to complete each set unbroken.

- Sumo Deadlifts: Should be completed unbroken each round.

- Push-ups: These will be the limiting factor for most, but should take no more than 5 sets to complete once fatigued. Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.

- Intended Intensity: RPE 6-8

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 5-7 Rounds

- Focus on steady movement and fast transitions. Never take a set to failure. Always leave a rep or two left in the tank. A good rule of thumb is that if you have to pause between reps, you should just take a quick break.

- Strict Pull-ups: These should be completed in no more than 2 sets. Keep your transitions crisp and breaks short.

- Sumo Deadlifts: The weight should feel light-moderate and be able to be cycled at a fast rate, which can make up some time lost on the pull-ups and/or push-ups. Let your legs do the work, keep your arms relaxed, and protect your grip.

- Push-ups: Round 1 may be unbroken, but plan for quick sets with short breaks by round 3. Keep your cycle rate high.

STRICT PULL-UPS

- Reduce Reps

- Banded Strict Pull-ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Dumbbell or Barbell Bent Over Rows

SUMO DEADLIFT

- Conventional Deadlift

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Sumo Stance Barbell Good Mornings

- Kettlebell Sumo Deadlift

PUSH-UPS

- Reduce Reps

- Box Push-ups (Hands Elevated)

- 32 Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

5 Sumo Deadlifts (light)

5 Sumo Deadlifts (moderate)

Build to Working Weight

*2 Strict Pull-ups Between Sets

2 Rounds:

2 Strict Pull-ups

5 Sumo Deadlifts

2 Strict Pull-ups

7 Push-ups