Orion Strength
Functional Fitness, Personal Training, General Fitness, Field Sports, Strength & Conditioning, BodybuildingWelcome to the next Intensification phase. The rep ranges in this phase will be relatively lower than the previous 3 weeks, allowing for greater weight loads to be moved.
Note the tempo on the A-Series primary lifts. They all have a 5-second eccentric (negative). Make sure you don’t rush this. A lot of strength gains come from the eccentric portion of the lift, so let’s use it.
Review the video on the main Team page for reminders on tempo. Also, remember that the X in the tempo means EXPLOSIVE. So muster up your courage and go for it. Even if the actual speed of the bar isn’t fast, you should still be pushing/pulling with explosive INTENT.
Post questions and comments on the Team Feed.
Good luck, have fun, and get STRONGER!
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
5 x 4
A2
Chin-Up
5 x 4
B1
30 Degree Incline DB Fly - neutral grip
4 x 8
B2
1-Arm DB Arc Row
4 x 8
C
DB Farmer's Walk
6 x 50
A
Back Squat
5 x 4
B1
Cyclist Squat
4 x 8
B2
Nordic Eccentric Curls
4 x 8
C1
Prowler Push
3 x 50
C2
15 Degree Garhammer Raise
3 x 10
REST DAY
A
Optional: 20-25 minutes aerobic work Heart Rate 140-150 BPM
A1
Dip
5 x 4
A2
Pull-ups
5 x 4
B1
Decline DB Tricep Extension
4 x 8
B2
60 Degree Incline DB Curl - supinating
4 x 8
C1
Seated DB Lateral Raise
3 x 10
C2
Bent Over Rear Delt Fly
3 x 10
A
Deadlift
5 x 4
B1
Barbell Hack Squat
4 x 8
B2
BB Glute Bridge - Bench
4 x 8
C
Jefferson Curls - barbell
3 x 5
AEROBIC WORK
A
25-30 minutes Cardio of choice Heart Rate between 140-150 BPM
REST DAY
A
