Orion Strength
Functional Fitness, Personal Training, General Fitness, Strength & Conditioning, Field Sports, BodybuildingWelcome to the next Intensification phase. We’re pushing even deeper into those lower reps. This phase, we’ll be using a method called Paler Descending, which has a funny origins story to its name.
In the “A” Series, you’ll be doing 6 sets (or 6 supersets on upper body days). The first three sets are for 3 reps, and the next three sets are for 2 reps.
The goal is to use the same weight across all sets of 3, and the same weight across all the sets of 2. Obviously, you should increase the load for the sets of 2.
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.
The other new thing you’ll see this phase is some extra cardio on all training days. Since the training volume is significantly lower right now, we can get a little extra recovery and conditioning work with aerobic cardio. And, as an added bonus, it also contributes to some more fat loss.
Good luck, have fun, and get STRONGER!
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
30 degree Close Grip Bench Press
3, 3, 3, 2, 2, 2
A2
Chin Up - neutral grip
3, 3, 3, 2, 2, 2
B1
Banded DB Bench Press - neutral grip
4 x 6
B2
Meadows Row
4 x 6
C
C
10 minutes cardio of choice keep heart rate between 140-150 BPM
A
Front Squat
3, 3, 3, 2, 2, 2
B
Back Squat - heels elevated
4 x 4
C1
Front Step Up - DB
3 x 12
C2
RDL
3 x 6
D
D
10 minutes, cardio of choice keep heart rate between 140-150 BPM
AEROBIC WORK
A
25-30 minutes Cardio of choice Keep heart rate between 140-150 BPM
A1
Shoulder Press
3, 3, 3, 2, 2, 2
A2
Chin-Up
3, 3, 3, 2, 2, 2
B1
1-Arm French Press
4 x 6
B2
1-Arm Scott Curl - neutral
4 x 6
C
C
10 minutes, cardio of choice Keep heart rate between 140-150 BPM
A
Podium Deadlift
3, 3, 3, 2, 2, 2
B
Barbell Walking Lunges - glutes
4 x 6
C
Jefferson Curls - barbell
3 x 5
D
D
10 minutes, cardio of choice Keep heart rate between 140-150 BPM
AEROBIC WORK
A
25-30 minutes Cardio of choice Keep heart rate between 140-150 BPM
REST DAY
A
