Orion Strength
Functional Fitness, Strength & Conditioning, General Fitness, Field Sports, Powerlifting, Weightlifting, BodybuildingWelcome to the last Intensification phase of the Stronger Things 6-phase macrocycle. The past 15 weeks has been building to this, where we will get our first shot at retesting some 1RM’s.
The rep scheme here is 5,3,3,2,2,1. Each set you should be able to increase the weight. The first set of 3 and the first set of 2 will prime your nervous system for a slightly heavier set on the next one. And then you’ll finish with a new PR attempt.
Warm up until you get to about 85% of your estimated 1RM, using your numbers from the previous phase to calculate it. This will be your first working set of 5 reps. With each decrease in reps, your weight loads should increase - aiming for about a 5% increase with each step.
Notice that the tempos here are only 3 seconds on the eccentric. Review the video on the main Team page for a refresher on how to read the tempo notation, if necessary.
Also, notice there is no conditioning this phase. Your nervous system is being challenged enough, that recovery will be crucial. If you really want to add something else in, it would be an extra 20-25 minutes of low intensity aerobic work 1-2 times each week.
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder Press
5, 3, 3, 2, 2, 1
A2
Pull-ups
5, 3, 3, 2, 2, 1
B1
Close Grip Bench Press
3 x 5
B2
1-Arm DB Row
3 x 5
A
Back Squat
5, 3, 3, 2, 2, 1
B
RDL
4 x 5
C
Swiss Ball Crunch
3 x 12
REST DAY
A
A1
Bench Press
5, 3, 3, 2, 2, 1
A2
Chin-Up
5, 3, 3, 2, 12, 1
B1
DB Shoulder Press - neutral grip
3 x 5
B2
1-Arm DB Row
3 x 5
A
Deadlift
5, 3, 3, 2, 2, 1
B
DB Rear Foot Elevated Split Squat
4 x 5
C
Hollow Rock
3 x 15
AEROBIC WORK
A
20-25 minutes cardio of choice Heart Rate: 140-150 BPM
REST DAY
A
