2026-09-28

• Overview: This is the fifth week of our 9-week Peak strength cycle. We are looking to peak absolute strength and establish new 1-rep maxes in the back squat, bench press, and deadlift. Intensity climbs each week while volume tapers, allowing your nervous system to fully express strength without burnout.

Weeks 1-3: Compound lifts that increase in load & decrease in reps
Week 4: Back-off with alternate lifts
Weeks 5-7: Compound lifts at higher percentages than weeks 1-3
Week 8: 1-rep max tests
Week 9: Explosive power tests

• For the final max rep set, stop when bar speed slows significantly or form breaks. Don't grind the last rep. Leave one in the tank.
• Record all three loads today, with your score being the heaviest load. Record reps achieved in your final set in the Workout Notes.
• 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 width 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

• Reduce Loading
• Sub Dumbbells
• Floor Press
• Weighted Deficit Push-Ups
• Strict Press

10 Push-ups
10 Empty Barbell Bench Press
5 Plyo Push-ups

8 Bench Press at Light Weight
5 Bench Press at Moderate Weight

Build to Starting Weight

• Overview: There is a lot of upper body interference in this 5-round muscular endurance workout. The descending rep scheme should allow you to keep moving, even as upper body fatigue accumulates.
• Push Press: Choose a push press load you can complete in 1-2 sets each round, taking the bar from the ground.
• Push-ups: 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. Choose a variation you can complete in 1-3 sets throughout.
• Strict Pull-ups: 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. The set of 15 strict pull-ups should be able to be completed in less than 1:45. If you cannot, please use a band to assist or modify to ring rows. The intent of this workout is not to be stuck on the pull-ups.
• Intended Intensity: RPE 6-7
• Target Loading: Light (35-45%)
• Fitness Attribute Improved: Muscular Endurance
• Target Score: 7-11 Minutes

*If time-capped, add 1s to your score for every incomplete rep.

• Because we want a muscular endurance stimulus today, aim for big sets. That doesn't mean you should go to failure (stay 2-3 reps shy of failure at all times), but we also don't want strategic small sets from the very beginning. Aim for larger sets with roughly 5-15 seconds of rest between. The goal is to accumulate quality reps under fatigue.
• Push Press: Keep your dip shallow and use a powerful leg drive to launch the bar overhead. If you need to rest, do so with the barbell on the ground, not paused in the front rack or overhead. Anytime we're under load, we want to be moving, not stalled.
• Push-ups: Keep your body rigid and core tight. All three of these movements require core engagement, so don't let your hips sag as your core fatigues.
• Strict Pull-ups: Think about pulling your elbows toward your ribs rather than trying to lift your chin.

PUSH PRESS

• Reduce Loading/Reps
• Sub Dumbbells, 35 / 25 lb
• Strict Press
• Push Jerk
• Kipping Handstand Push-ups

PUSH-UPS

• Reduce Reps
• Box Push-ups (Hands Elevated)
• Push-ups from Knees
• 2x Plank Shoulder Taps
• Dumbbell Bench Press
• Dumbbell Floor Press

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

2 Rounds:
1:00 Easy Bike/Row/Ski/Run
10 Kipping Swings
5-10 Push-ups
10 Band Pull-Aparts

2 Rounds at Workout Weight:
5 Push Press
5 Push-ups
3 Strict Pull-ups