Orion Strength
Functional Fitness, Personal Training, General Fitness, Strength & Conditioning, Field Sports, BodybuildingWelcome to the next Intensification phase of BREAKING BOD, which is also the peaking phase for this cycle. It’s time to capitalize on the last 15 weeks, and make some strength gains to build on for the next cycle. Plus, fast twitch muscle fibers have twice as much potential for growth as slow twitch. You didn’t think it was all about the pump, did you?
We will go about this using a technique call WAVE LOADING.
For all A Series exercises, you’ll see a (5,3,1,5,3,1) Wave. Here’s how to tackle this:
- Warm up to hit your estimated 5RM weight, or slightly lighter.
- Then increase the weight for your set of 3.
- Then increase the weight for a single.
- On the fourth set, you’ll drop the weight back down for a set of 5, however this will be HEAVIER than your original set of 5.
- Then increase the weight for the next set of 3 (heavier than your first set of 3).
- 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 5,3,1 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 5 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 x5
Set 2: 245 x3
Set 3: 265 x1 (same or new PR)
Set 4: 230 x5
Set 5: 250 x3
Set 6: 270 x1 (new new PR)
And then the next time you come back to that workout, you’d probably start your first set of 5 at 230.
Notice that there is no additional conditioning, and only two sessions of Aerobic Work. Due to the beating that your central nervous system will take, it’s important to maximize recovery between workouts. That is, only if you want optimal performance and results.
Have fun, stay hungry, and get after your new PHYSIQUE.
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Dip
5, 3, 1, 5, 3, 1
B
Pull-ups
5, 3, 1, 5, 3, 1
C
30 Degree Incline Bench Press
3 x 7
D
Bent-Over BB Row - supinated
3 x 7
E
30 Degree Incline DB Fly - neutral grip
3 x 8
F
30 degree Prone Reverse Fly
3 x 8
A
Back Squat
5, 3, 1, 5, 3, 1
B
1 1/4 Split Squats - DB
3 x 7
C
BB Glute Bridge - Bench
3 x 7
D
Hamstring Sled Drag
3 x 50
E
Prowler Push
3 x 50
AEROBIC WORK
A
25 minutes, cardio of choice Keep heart rate between 140-150
A
Shoulder Press
5, 3, 1, 5, 3, 1
B
Chin-Up
5, 3, 1, 5, 3, 1
C
Close Grip Bench Press
3 x 7
D
Chest-Supported DB Row
3 x 7
E
Lying DB Tricep Extension
3 x 8
F
60 degree Incline DB Curl - supinated
3 x 8
A
Deadlift
5, 3, 1, 5, 3, 1
B
Back Extension - Horizontal
4 x 7
C
DB Rear Foot Elevated Split Squat
4 x 7
D
Jefferson Curls - barbell
3 x 5
AEROBIC WORK
A
25 minutes, cardio of choice Keep heart rate between 140-150
REST DAY
A
