Welcome to the final Accumulation phase of Stronger Things, Season 3.  We have a few unique methods during this phase.

First, you’ll see “Stato-Dynamic” Shoulder Press on Day 1.  These 6 reps will be performed at about 60% of your estimated 1RM.  The tempo is [3030].  Yes, that’s right - 3 seconds up, 3 seconds down.  Be careful not to rush it.

Then, for the A-Series on the other days, you’ll see the (1-6) Method.  This is a nifty way to trick your nervous system into allowing you to lift heavier weights than you normally could.  It is the same strategy as the 5,3,5,3,5 from Phase 8.

To continue our plateau-busting momentum, this method utilizes “Post-Tetanic Facilitation.”  The basic idea is to use heavier loads (1 rep) to increase the activation of the nervous system before performing sets of higher reps (6 reps).  The result is that you will be able to use heavier weights on those 6-rep sets, which will get you…STRONGER.

An additional bonus is that it taps into even more high threshold motor units responsible for the production of explosive strength, which can also allow for increased size and power.

Here is an example of how your sets would look:

Set 1:  245# x1 rep

Set 2:  225# x6 reps

Set 3:  250# x1 rep

Set 4:  230# x6 reps

Set 5:  255# x1 rep

Set 6:  235# x6 reps

Notice that each time you do another set of 1 or 6, the weight load increases.  That is the magic of this system.  “Tricking” your nervous system into lifting more than your theoretical 6RM.

Lastly, you’ll see REST-PAUSE reps in the B-Series.  You’ve done these before.  After your 6 reps, put the weight down and rest for 10 seconds.  Then pick the weight back up and do another 1-3 reps.  (if you can get an additional 3 reps here, you should definitely increase the weight next time)

Again, we have two days per week of conditioning.  This phase it will all be aerobic training, i.e. low-intensity cardio.  We are gearing up to peak next phase, and it’s important to keep recovery optimal.  Yes, it may be a little boring, but it pays huge dividends in strength, physique, and health.

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!