Orion Strength
Functional Fitness, Personal Training, Strength & Conditioning, General Fitness, Field Sports, BodybuildingWelcome to the next Accumulation phase. The reps and volume will increase from the last 3 weeks, but we’re still going heavier than the previous Accumulation phase. We’ll be using a method called Cluster Sets, which will allow you to push the limits of your lifts.
In the “A” Series, you’ll see a (3/1/1/1) Cluster set.
Here’s how to execute this:
You will warm up to your 5RM weight.
Perform 3 reps at the weight.
Rack the bar, and rest 10 seconds.
Unrack it, and perform 1 more rep.
Rack it, and rest 10 seconds again.
Unrack it, and perform 1 more rep.
Rack it, and rest 10 seconds.
Unrack it, and perform 1 more rep.
The entire set will total 6 reps. And by resting between each of the last 3 reps, it allows you to squeeze out 6 reps at your 5RM weight. Extra rep = extra gains!
Don’t let the rest fool you - it will take some fortitude to get back under the bar for those singles. Let’s see what you got.
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 6
A2
Pull-Up
5 x 6
B1
30 Degree Incline DB Bench Press - neutral grip
4 x 7
B2
Bent-Over BB Row - supinated
4 x 7
C1
Flat DB Fly - pronated
3 x 10
C2
Barbell Face Pull
3 x 10
A
Back Squat
5 x 6
B1
1 1/4 Cyclist Squat - top
4 x 7
B2
Glute Ham Raise
4 x 7
C1
Hanging Leg Raise
3 x 8
C2
Prowler Push - low handles
3 x 0:30
AEROBIC WORK
A
30-35 minutes cardio of choice Keep heart rate between 140-150 BPM
A1
Seated Top Half Press
5 x 6
A2
Barbell Curl
5 x 6
B1
Lying DB Tricep Extension
4 x 7
B2
Zottman Curl
4 x 7
C1
Seated Telle Raise
3 x 8
C2
Bradford Press
3 x 12
A
Deadlift
5 x 6
B1
Inertia Squat - top third
4 x 7
B2
Back Extension - Horizontal
4 x 7
C1
Standing Pallof Press - band
3 x 5
C2
BB Glute Bridge - Bench
3 x 8
AEROBIC WORK
A
30-35 minutes cardio of choice Keep heart rate between 140-150 BPM
REST DAY
A
