Orion Strength
Functional Fitness, Personal Training, Strength & Conditioning, Field Sports, General Fitness, BodybuildingWelcome to the next Accumulation phase. If you’re continuing on from the previous peaking phase, this higher rep range will be a welcome change and allow your nervous system and joints to recover a bit. If you’re joining in for the first time, welcome to the beginning of a new MACROCYCLE. It is 18 weeks, which includes 6 training phases, designed to peak you for new PR’s.
In the “A” Series, you’ll see a DESCENDING REP scheme.
Here’s how to execute this:
You will warm up to hit roughly your 8RM weight on the first set. On the second set, add a little weight and do 7 reps. On the third set, add a little weight for 6 reps. And so on, for 5 and 4 reps.
Leave a rep in the tank on these. I want you to be certain you’ll hit the prescribed reps for each set. Each week you should be able to increase your weights on all 5 sets, ultimately finishing the phase with a new 4RM. Aim for a 2-5% increase on your weights each week.
If you’ve been with us for previous phases, you’ll notice something different about the Chin Up and Pull Up reps. They don’t match up with the rep scheme of the A1 exercise. It’s written as 10-12 reps on a [2010] tempo for each set. Now, you may be thinking “I can’t do 12 unbroken strict Chin/Pull Ups.” That’s fine. You’ll do as many as you can on each set. So your reps over the 4 sets may look like: 8,7,5,2. That’s fine. The goal, over time, is to keep increasing your total reps until you’re close to 12 on each set.
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
Incline Bench Press
8, 7, 6, 5, 4
A2
Chin Up - neutral grip
5 x 12
B1
Bent-Over BB Row - supinated
4 x 10
B2
Decline DB Bench Press
4 x 10
C1
60 degree Incline DB Curl - supinated
3 x 12
C2
Lying DB Tricep Extension
3 x 12
A
Back Squat
8, 7, 6, 5, 4
B1
Glute Ham Raise
4 x 8
B2
Front Foot Elevated Split Squat - BB on back
4 x 8
C1
Russian KB Swing
4 x 10
C2
Backward Sled Drag
4 x 50
Circuit
A
4 Sets: A1 - DB Push Press A2 - Jump Rope (Double Unders) A3 - Duck Walk A4 - Prowler Push Tabata-style: 20 sec. ON / 10 sec. OFF 1 Set = 2 Rounds of the circuit 4 minutes rest between Sets Example, Set 1: A1, rest 10 A2, rest 10 A3, rest 10 A4, rest 10 A1, rest 10 A2, rest 10 A3, rest 10 A4, rest 4 min.
A1
Pull-Up
5 x 12
A2
Dip
8, 7, 6, 5, 4
B1
Bent Over DB Row - elbow out
4 x 10
B2
45 degree Incline DB Bench - neutral grip
4 x 10
C
External Rotation - arm in front
3 x 12
A
Front Squat
5 x 6
B
Rack Deadlift - at knees
4 x 10
C1
15 Degree Garhammer Raise
4 x 12
C2
Seated Calf Raise
4 x 15
AAP Conditioning
A
Sprint intervals, cardio machine of choice 4 Rounds: 10 sec. ON 60 sec. OFF After 4 Rounds, rest 5 minutes. Repeat for 4 Sets.
A
Rest
