Winter Break Strength Cycle

5 Dec

This three week cycle has one outcome intended; become more powerful.  There won’t be a lot of conditioning built into it, but if you’re able to and feel the desire to complete some conditioning workouts, feel free to cherry pick a few from previous workouts I’ve given you, but don’t let it affect the strength work.  Hopefully you have tested your 1 Rep Maxes on Front Squat, Deadlift and Push Press, because that’s all you’re doing for the next three weeks, and it’s percentage based off of your maxes.  You’ll need to get to a weight room four days a week, so plan your schedules accordingly.  Consider Finals week the de-load week (which is why you haven’t seen anything from me) and be prepared to catch up.  You will want a minimum 2 minutes rest between all sets, and will really need to warm up to prep your body for the workout as the cycle drags on.
Week 1
Day 1 – Front Squat 70% 4×9
Deadlift  65% 5×5
Push Press 80% 4×7
Day 2 – Front Squat 75% 5×7
Deadlift  70% 4×6
Push Press 85% 4×6
Day 3 – Front Squat 80% 7×5
Deadlift  75% 3×8
Push Press 90% 5×5
Day 4 – Front Squat 85% 10×3
Deadlift  DNP
Push Press 90% 6×4
Week 2 – Add 20lbs to all FS%, 30lbs. to all DL%, and 5-10lbs. to all PP %
Day 1 – Front Squat 70% 4×9
Deadlift  65% 5×5
Push Press 80% 4×7
Day 2 – Front Squat 75% 5×7
Deadlift  70% 4×6
Push Press 85% 4×6
Day 3 – Front Squat 80% 7×5
Deadlift  75% 3×8
Push Press 90% 5×5
Day 4 – Front Squat 85% 10×3
Deadlift  DNP
Push Press 90% 6×4
Week 3 – The 50% # is based on the new numbers from Week 2
Day 1 – Front Squat 50% 5×5
Deadlift 50% 5×5
Push Press 50% 5×5
*rest at least two days before retesting
Day 2 – Retest new 1RM’s
Day 3 – Retest new 1RM’s

Please eat to sufficiently facilitate recovery and remember that excessive alcohol comsumption will negatively affect this as well.  Merry Festivus,

-Coach Rast

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