2026-10-14

• 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.
• 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: Reps climb as load drops in this upper-body couplet. The pull-push pairing should allow you to continue to move, even as muscular fatigue sets in.
• Use one bar and change your own weight between blocks. Each block should take around 2:00 to 3:00.
• Hang Power Cleans: Choose barbell loads you can cycle in 1-3 sets throughout, with the opening set of 7 on the heaviest bar taking about 0:30.
• Ring Dips: At the top of the rep, elbows must be fully locked out while in the support position above the rings. In the bottom of the dip, shoulders must pass below the elbows. Choose a ring dip variation you can complete in sets of 3 or more reps early on. No ring dip set should take longer than 0:45 to complete.
• Intended Intensity: RPE 6-8
• Target Loading: Light-Moderate (40-55%)
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 6-9 Minutes

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

• Pace yourself on the barbell because the ring dips will likely be the limiting factor due to accumulating muscle fatigue. Expect the front of the shoulders to fatigue the quickest, as those muscles never get a break.
• Kip the ring dips to create momentum and allow you to complete larger sets. The most efficient kip timing is to drive your knees to your chest at the same time you're pressing out of the bottom of the rep. Make sure to drive your knees aggressively.
• Prepare your plates ahead of time to minimize time spent changing the barbell weight.

HANG POWER CLEANS

• Reduce Loading/Reps
• Power Cleans
• Sub Dumbbells
• Kettlebell Swings
• Deadlifts

RING DIPS

• Reduce Reps
• Banded
• Static Dips (on Box, Bar, Bench, etc.)
• Hand-Release Push-ups
• Overhead Dumbbell Tricep Extensions
• Skull Crushers

2:00 Easy Machine
10 Snow Angels
0:30 Shoulder Stretch Against Rig (each)
10 Hang Power Cleans (empty bar)
5 Tempo Dips (slow down, fast up)

Build to Starting Weight

2 Rounds:
4 Hang Power Cleans
4 Ring Dips