2026-10-12

• Overview: This is the seventh 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.
• 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
10 Back Rack Trunk Rotations
10 Deadlifts

8 Deadlifts at Light Weight
5 Deadlifts at Moderate Weight

Build to Starting Weight

• Overview: Today's workout features a challenging, heavy dumbbell. Build your workout around the push press. Your shoulders and back will take the brunt of the work.
• Choose a dumbbell weight you can move unbroken for the first two giant sets and in no more than two sets in the back half. Each set should take about 2:00 to 2:30.
• Single-Arm Dumbbell Push Press: Complete all 9 reps on one arm before switching.
• 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. The dumbbell does not touch the ground between reps. Complete all 12 reps on one arm before switching.
• V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate-Heavy
• Fitness Attribute Improved: Muscular Endurance
• Target Score: 10-14 Minutes

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

• We're looking for four quality sets, where you're able to attack each set hard. This means we want to use the full minute of rest well between sets. You shouldn't feel the fatigue in your lungs as much as in your musculature.
• Push Press: This is the hardest movement of the workout. Use both arms to get the dumbbell from the ground to your shoulder before the start of your reps. Then really use your legs to drive the dumbbell overhead, rather than solely muscling it up with your arm. Keep a vertical dip, aggressive leg drive, and a tightly braced core.
• Bent Over Rows: We would love to see you row to near-fatigue before breaking. Your upper body gets a break after this movement, so we can afford to squeeze out a few extra reps here.
• V-ups: Aim for very speedy, unbroken sets. This is the final movement before your break, so push it hard.

DUMBBELL PUSH PRESS

• Reduce Loading/Reps
• Sub Kettlebell
• 9 Barbell Push Press, 105 / 75 lb
• Dumbbell Strict Press
• 12 Kipping Handstand Push-ups

DUMBBELL BENT OVER ROW

• 12 Barbell Bent Over Row, 105 / 75 lb
• Sub Band
• Inverted Row
• Ring Rows

V-UPS

• Reduce Reps
• Alternating Single-Leg V-ups
• Tuck Crunches
• Sit-ups
• Hollow Rocks

2:00 Easy Machine
0:30 Banded Lat Stretch (Each)
10 Half-Kneeling Single-Arm DB Press (Each)
10 Tempo Single-Arm DB Rows (Each)
10 Sit-ups

2 Sets at Workout Weight:
3 Single-Arm DB Push Press (Each)
4 Single-Arm DB Rows (Each)
5 V-ups

• 0:15 Rest -