**FOR A FULL PDF VERSION OF EACH PHASE, PLEASE EMAIL: info@orionstrength.com

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PHASE 7 - Accumulation 4

Rep Scheme:  Heavy/Light (8/15)

Welcome to Season 2 of Stronger Things.  This macrocycle contains your next 6 phases.   And again, each phase lasts 3 weeks.  The goal, as usual, is to increase weight and/or reps each time you return to a particular workout.

If you’ve following the program since last season (phases 1-6), the training intensities have been steadily building, and you likely hit some new 1RM’s in the past few weeks.  It’s now time for a little deload from Intensity, as we back off the reps again and accumulate more Volume.

This season includes even more advanced program design strategies to continue progressing you and destroying plateaus.  We’re starting with a method called “Heavy-Light.”  As the name implies, you’ll be supersetting a heavy set with a light set immediately after.  This helps fully fatigue all kinds of motor units, so you come back bigger and stronger next time.

Notice that upper body days have a 4-exercise superset to start.  Perform A1 followed by A2, followed by a 90-second rest, followed by A2 and A3.  After the second 90-second rest, start over with A1 again. 

Review the video on the main Team page for reminders on tempo.  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.

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PHASE 8 - Intensification 4

Rep Scheme:  5x 2-4

Welcome to the next Intensification phase.  The rep ranges in this phase will be relatively lower than the previous 3 weeks, allowing for greater weight loads to be moved.

Note the tempo on the A-Series primary lifts.  They all have a 5-second eccentric (negative).  Make sure you don’t rush this.  A lot of strength gains come from the eccentric portion of the lift, so let’s use it.

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PHASE 9 - Accumulation 5

Rep Scheme:  8,6,4,6,8

Welcome to the next Accumulation phase.  The rep ranges here will be a Pyramid.

Set 1 - 8 reps

Set 2 - 6 reps

Set 3 - 4 reps

Set 4 - 6 reps

Set 5 - 8 reps

As the reps decrease with the first 3 sets, you should be able to INCREASE the weight each time (about 5%).  And then on the way back up, use the same weights from your first sets of 6 and 8.

This phase is also utilizing PAUSES in the disadvantageous positions.  This means you’ll be pausing where it’s HARDEST, like in the bottom of a squat. 

Why are we doing this?

• Removes help from momentum and elastic energy
• Improves positional strength
• Recruits more motor units

You’ll see this indicated by the second number in the tempo:  [32X0]

3 seconds on the negative (eccentric)

2-second pause

X = explosive on the concentric

No pause at the finish

The other new technique we’ll be using is Drop Sets and Double Drop Sets.  After the prescribed reps, drop the weights, pick up lighter ones, and immediately perform another set of those reps.  If it’s a Double Drop Set, you’ll repeat that process one more time with even lighter weights.

This technique is tough.  Be prepared to muster up your fortitude and buckle in for a challenge.

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PHASE 10 - Intensification 5

Rep Scheme:  3,3,3,2,2,2

Welcome to the next Intensification phase.  We’re pushing even deeper into those lower reps.  This phase, we’ll be using a method called Paler Descending, which has a funny origins story to its name.

In the “A” Series, you’ll be doing 6 sets (or 6 supersets on upper body days).  The first three sets are for 3 reps, and the next three sets are for 2 reps.

The goal is to use the same weight across all sets of 3, and the same weight across all the sets of 2.  Obviously, you should increase the load for the sets of 2.

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.

The other new thing you’ll see this phase is some extra cardio on all training days.  Since the training volume is significantly lower right now, we can get a little extra recovery and conditioning work with aerobic cardio.  And, as an added bonus, it also contributes to some more fat loss.

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PHASE 11 - Accumulation 6

Rep Scheme:  Cluster Sets (3/1/1/1)

Welcome to the next Accumulation phase.  The reps and volume will increase from the last 3 weeks, but we’re still going heavier than the previous Accumulation phase.  We’ll be using a method called Cluster Sets, which will allow you to push the limits of your lifts.

In the “A” Series, you’ll see a (3/1/1/1) Cluster set. 

Here’s how to execute this:

You will warm up to your 5RM weight.

Perform 3 reps at the weight.

Rack the bar, and rest 10 seconds.

Unrack it, and perform 1 more rep.

Rack it, and rest 10 seconds again.

Unrack it, and perform 1 more rep.

Rack it, and rest 10 seconds.

Unrack it, and perform 1 more rep.

The entire set will total 6 reps.  And by resting between each of the last 3 reps, it allows you to squeeze out 6 reps at your 5RM weight.  Extra rep = extra gains!

Don’t let the rest fool you - it will take some fortitude to get back under the bar for those singles.  Let’s see what you got.

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PHASE 12 - Intensification 6

Rep Scheme:  Wave Loading 3,2,1,3,2,1

Welcome to the next Intensification phase, which is also the peaking  phase for this cycle.  It’s time to see what we’ve been building toward for the last 15 weeks, and retest some 1RM’s.

We will go about this using a technique call WAVE LOADING.

For all A Series exercises, you’ll see a (3,2,1,3,2,1) Wave.  Here’s how to tackle this:

• Warm up to hit your estimated 3RM weight, or slightly lighter.
• Then increase the weight for your set of 2.
• Then increase the weight for a single.
• On the fourth set, you’ll drop the weight back down for a set of 3, however this will be HEAVIER than your original set of 3.
• Then increase the weight for the next set of 2 (heavier than your first set of 2).
• 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 3,2,1 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 3 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 x3

Set 2:  235 x2

Set 3:  245 x1 (same or new PR)

Set 4:  230 x3

Set 5:  240 x2

Set 6:  250 x1 (new new PR)

And then the next time you come back to that workout, you’d probably start your first set of 3 at 230.

Notice that there are three complete Rest Days.  Due to the beating that your central nervous system will take, it’s important to get full recovery between workouts, to maximize performance and results.

Good luck, have fun, and get STRONGER!

**Continue on to BUNDLE 2 for even more advanced techniques and plateau-busting!