Orion Strength
Functional Fitness, Personal Training, Strength & Conditioning, General Fitness, Field Sports, BodybuildingWelcome to the next Intensification phase, which is also the peaking phase for this cycle. It’s time to see what we’ve been building toward for the last 15 weeks, and retest some 1RM’s.
We will go about this using a technique call WAVE LOADING.
For all A Series exercises, you’ll see a (3,2,1,3,2,1) Wave. Here’s how to tackle this:
- Warm up to hit your estimated 3RM weight, or slightly lighter.
- Then increase the weight for your set of 2.
- Then increase the weight for a single.
- On the fourth set, you’ll drop the weight back down for a set of 3, however this will be HEAVIER than your original set of 3.
- Then increase the weight for the next set of 2 (heavier than your first set of 2).
- Then increase the weight for the next single (heavier than your first single).
If you’ve chosen your weights correctly, you’ll be able to increase the weight on each 3,2,1 of the second wave. By building up to a heavy single, your nervous system is prepared for that heavy weight again. So when you drop down to 3 reps, it will feel “lighter” and you should be able to get all reps with something slightly heavier than the first time. We’re basically tricking your nervous system to let you move more weight. Pretty cool, eh?
And you don’t have to make a big jump in weight for the second wave. Here is an example of your Back Squat wave:
Set 1: 225 x3
Set 2: 235 x2
Set 3: 245 x1 (same or new PR)
Set 4: 230 x3
Set 5: 240 x2
Set 6: 250 x1 (new new PR)
And then the next time you come back to that workout, you’d probably start your first set of 3 at 230.
Notice that there are three complete Rest Days. Due to the beating that your central nervous system will take, it’s important to get full recovery between workouts, to maximize performance and results.
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
Shoulder Press
3, 2, 1, 3, 2, 1
A2
Chin Up - neutral grip
3, 2, 1, 3, 2, 1
B1
Bench Press
5 x 5
B2
1-Arm DB Row
5 x 5
A
Back Squat
3, 2, 1, 3, 2, 1
B
Wide Grip RDL
5 x 5
C
15 Degree Garhammer Raise
4 x 10
REST DAY
A
A1
Dip
3, 2, 1, 3, 2, 1
A2
Pull-ups
3, 2, 1, 3, 2, 1
B1
30 degree Close Grip Bench Press
5 x 5
B2
Chest-Supported DB Row
5 x 5
A
Deadlift
3, 2, 1, 3, 2, 1
B
DB Rear Foot Elevated Split Squat
5 x 5
C
AB ROLLOUT - barbell
4 x 10
REST DAY
A
REST DAY
A
