Orion Strength
Functional Fitness, Personal Training, General Fitness, Strength & Conditioning, Field Sports, BodybuildingWelcome to the final Intensification phase of Stronger Things! If you’ve been with us from the beginning, this caps off a year of progress. Congratulations on putting the time, sweat, dedication, and all-out effort needed to build a STRONG and bulletproof body.
(and if you started the program in the middle, continue on to PHASE 1 after this, and keep the gains rolling)
It’s time, once again, to test your new 1RM’s. Your reps for the A-Series will be 3,3,2,2,1,1. You will be increasing the weight from 3’s to the 2’s to the 1’s. Now, after the first set of 3, if you feel like you could have gone heavier, you may increase a little for the second set of 3. But you don’t have to. You can do the same weight for both sets of 3. And the same applies for the sets of 2 - you may go up if you felt like you had more in the tank, but you can stay at the same weight if you want.
Remember, you have three exposures to each workout, which means three chances to set new PR’s for each movement. However, be sure to load the bar appropriately. Do not make such a big jump in weights that you fail on any reps before the final set. Aim for a 2-4% increase in weights from workout-to-workout.
If you have any questions about suggested loading, please post in the Team Feed. And post your top scores to the Leaderboard.
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, 3, 2, 2, 1, 1
A2
Chin-Up
3, 3, 2, 2, 1, 1
B1
1-Arm DB Row
5 x 5
B2
Dip
5 x 5
A
Front Squat
3, 3, 2, 2, 1, 1
B
Good Morning
5 x 5
C
Hanging Leg Raise
4 x 10
A
Rest
A1
Bench Press
3, 3, 2, 2, 1, 1
A2
Chin Up - neutral grip
3, 3, 2, 2, 1, 1
B1
Bent Over DB Row - elbow out
5 x 5
B2
45 Degree Incline Bench Press - close grip
5 x 5
A
Deadlift
3, 3, 2, 2, 1, 1
B
Drop Lunge
5 x 5
C
Standing Pallof Press - band
4 x 5
A
Rest
A
Rest
