Orion Strength
Functional Fitness, Personal Training, Strength & Conditioning, General Fitness, Field Sports, BodybuildingWelcome to the next Accumulation phase of Stronger Things, Season 3. We’re going to use a STAGE ACENDING rep scheme for this one. You’ll see this structure: 3,3,5,5,7,7.
Start by warming up to your 3RM weight (or estimated). As the reps increase to 5 and 7, you should DECREASE your weights each time.
Note that you’ll also see some exercises with just a 3-5 rep range.
Check out the B-Series on Upper Body days. 4 exercises in a row, but done like 2 supersets. B1 & B2 back-to-back, then a rest, then B3 & B4, then rest. Just make sure you have all your equipment set for this.
Pay attention to the tempos. There are a few exercises that incorporate pauses in disadvantageous positions. Be confident, and own those positions.
Again, we have two days per week of conditioning. One day is modified strongman intervals, tabata style. The other day is sprint intervals. Those are 100% all-out sprints for the duration of the interval.
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
1 1/4 Incline Bench Press
3, 3, 5, 5, 7, 7
A2
Chin Up - neutral grip
6 x 5
B1
45 degree Incline DB Curl - neutral grip
4 x 12
B2
Bent-Over BB Row - supinated
4 x 8
B3
DB Overhead Tricep Extension
4 x 12
B4
Decline DB Bench Press - neutral grip
4 x 8
A
Back Squat
3, 3, 5, 5, 7, 7
B1
1-Leg Back Extension - horizontal
4 x 7
B2
Barbell Walking Lunges - glutes
4 x 7
C1
Dumbbell RDL
3 x 8
C2
Prowler Push - low handles
3 x 50
Conditioning
A
Circuit
4 Sets: A1 - Bent-Over BB Row A2 - Bear Crawl A3 - Battle Ropes 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 minutes
A1
Strict Bodyweight Pull-Up
6 x 5
A2
Dip
3, 3, 5, 5, 7, 7
B1
60 degree Incline DB Press - neutral grip
4 x 8
B2
Bent Over Rear Delt Fly
4 x 12
B3
Barbell Face Pull
4 x 8
B4
30 degree Incline DB Fly - pronated grip
4 x 12
A
Front Squat
6 x 5
B
Wide Grip RDL
4 x 8
C
1-Leg Standing Calf Raise
3 x 10
D
Jefferson Curls - barbell
3 x 5
Conditioning
A
ALP Conditioning
Sprint intervals, cardio machine of choice 3 Rounds: 60 sec. ON 180 sec. OFF After 3 Rounds, rest 10 minutes. Repeat for 4 Sets.
A
Rest
