🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the eighth week of our 9-week Build strength cycle. This week, we're testing 5-rep maxes. The most common 5-rep max percentage is 85%, and most land between 80% and 90%. Take no more than 3 sets to establish your 5RM.

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

- A true 5RM should feel like you have 0-1 reps left in the tank, while not losing proper form and technique. If you could have done 7+ reps, it was too light.

- 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

- 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 should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

8 Bench Press at Lightest Weight

5 Bench Press at Light Weight

3 Bench Press at Moderate Weight

Begin Build

- Overview: We're targeting big sets of unbroken movements in this full-body muscular endurance workout.

- At the start of each minute before beginning the dumbbell movement, complete 6 v-ups. This should be a number/variation you can complete without stopping.

- The dumbbell weight should be light - something that keeps you moving for most of the minute. Prioritize large, continuous sets over small sets with frequent breaks.

- Dumbbell Step-Back (Reverse) Lunges: Use two dumbbells. Dumbbells are held by your side in the farmer's position. Step one foot straight back, gently touch your back knee to the ground, then return to standing. That's one rep. Alternate legs every rep.

- Single-Arm Dumbbell Bent Over Row: With one hand supported on a bench or box and the opposite foot back behind you on the floor, hinge at the hips and row the dumbbell to your chest while keeping your back flat and core braced.

- Scoring: Your score is the total dumbbell reps completed (v-ups don't count towards your score).

- Intended Intensity: RPE 6-7

- Target Loading: Light

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 250-400 Reps

- The v-ups should be completed quickly each round, with efficient transitions surrounding them. We want to maximize our working time on the other stations.

- We're aiming for continuous movement throughout this workout. The weight is light enough that you can achieve this. Prioritize big, unbroken sets over small sets for the best muscular adaptations.

V-UPS

- Reduce Reps

- Alternating Single-Leg V-ups

- Tuck Crunches

- Sit-ups

- Hollow Rocks

DUMBBELL STEP-BACK (REVERSE) LUNGES

- Reduce Loading

- Sub Kettlebell

- Barbell Lunges, @weight(65/45)

- Forward Lunges in Place

- Walking Lunges

- Goblet Squats

- Bulgarian Split Squats

- Box Step-ups

DUMBBELL PUSH PRESS

- Reduce Loading

- Sub Kettlebells

- Sub Barbell, @weight(65/45)

- Dumbbell Strict Press

- Kipping Handstand Push-ups

DUMBBELL BENT OVER ROW

- Sub Barbell, @weight(65/45)

- Sub Bands

- Inverted Row

- Ring Rows

6 Dumbbell Step-Back Lunges

6 Dumbbell Push Press

6 Single-Arm Dumbbell Bent Over Rows (L)

6 Single-Arm Dumbbell Bent Over Rows (R)

*3 V-ups Before Each Movement