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

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PHASE 13 - Accumulation 7

Rep Scheme:  8,7,6,5,4

Welcome 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.

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PHASE 14 - Intensification 7

Rep Scheme:  5x 2-3

Welcome to the next Intensification phase of Stronger Things.  Time to challenge your central nervous system and fast-twitch fibers again, and allow for some recovery from the metabolic rep ranges. 

Your rep range for the A-Series will be 2-3 reps (and 2-4 reps on Day 2).  Let’s see what you’re made of.

And again, you’ll notice that the Chin Ups and Pull Ups 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.  If you can get at least 10 reps bodyweight on each set, then switch over to 2-3 weighted reps.

Also, notice there are a few exercises with special tempos, so read the Session Notes carefully.

And as always, 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.

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PHASE 15 - Accumulation 8

Rep Scheme:  3,3,5,5,7,7

Welcome 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.

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PHASE 16 - Intensification 8

Rep Scheme:  5,3,3,2,2

Welcome to the next Intensification phase of Stronger Things.  Things are really starting to heat up as we get closer and closer to testing new maxes.

Your reps for the A-Series will be 5,3,3,2,2.  You should be increasing the weight from the set of 5 to the set of 3, as well as from 3 to 2.  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 two - 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.

Also, notice there are a couple exercises on a [80X0] tempo.  That is VERY SLOW.  Do not rush this.  And as always, 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.

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PHASE 17 - Accumulation 9

Rep Scheme:  (1-6) Method

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.

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PHASE 18 - Intensification 9

Rep Scheme:  3,3,2,2,1,1

Welcome 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!

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*Continue on to BREAKING BOD for even more specialized programming, designed to build you the physique you've always wanted!