This strength cycle should help you prioritize overall squat, pull and press strength. The final week will be a test week of sorts, some lifts you will be allowed to max, others you will be given a set rep number to achieve at heavier weight.

 

If you do not know how to power clean, you may substitute box jumps or squat jumps, use the same sets and reps. If you do not have 100% numbers to work from, base each day on feel using the same worksets and reps.

 

Feel should follow these guidelines for % conversion, 60-70% should feel light-medium, 75-80% should feel medium, 85-90% medium heavy, 90%+ heavy. Only the worksets are prescribed, feel free to spend time with warm ups sets, but do not fatigue yourself, keep warm ups light and only to prepare you specifically for lifting.

 

Best way to approach this in a week: Monday Day1, Tuesday Day2, Wednesday Rest, Thursday Day3, Friday Rest, Saturday Day4, Sunday Rest. Give yourself one week of low volume and intensity following the 4 weeks as a deload/transition.

 

If you were successful in making your final week 90% Back Squat for 5 reps, you may increase your squat max numbers no more than 3-5%. You may also increase your deadlift by same % amount. If you make your bench press max or 90 for 3-5 reps you may increase your bench press no more than 1-3%. There is no need to max out your deadlift.

 

If you are unable to hit the prescribed number, or make max attempts, then you may repeat the cycle again with same numbers. If you are consistently missing reps between 80%-85% you have most likely chosen weights that are too heavy to begin with. If it is because your form is not there to attempt these weights I highly suggest you find a qualified weightlifting club and coach.

 

To read these worksout remember that parentheses like (/4)4 mean the number inside is the number of reps, the number outside is the number of sets. Where you see double digits like 70/2 that means 70% of your 1RM (one rep max) weight, or whatever you feel best on that day, for 2 reps.

 

Week 1

Day 1

 

  1. Front Squat 70/2, (80/2)2
  2. Bench Press 60/5, (70/5)2
  3. Inverted Row (/6)3

 

Day 2

 

  1. Power Clean 60/3, 70/3, (80/3)2
  2. Deadlift (80/3)4
  3. Pull Ups (/3)4
  4. Planks 20-45 sec x 3 sets

 

Day 3

 

  1. Back Squat 65/5, 70/5, 75/5
  2. Press (60/3)2, (70/3)2
  3. Barbell Row (/5)3

 

Day 4

 

  1. Front Squat 80/2, (85/2)2
  2. Power Clean (60/2)3, (70/2)3
  3. Romanian Deadlift 70/5, (75/5)2

 

Week 2

Day 1

 

  1. Back Squat 70/2, (80/2)2
  2. Bench Press 70/3, 75/3, (80/3)2
  3. Inverted Row (/8)3

 

Day 2

 

  1. Power Clean 60/4, 70/4, (80/4)2
  2. Deadlift (80/4)4
  3. Pull Ups 5reps x 3sets
  4. Planks 15-25 sec x 4 sets (weighted); 20-60 sec x 3 sets (unweighted)

 

Day 3

 

  1. Front Squat 65/5, 70/5, 75/5
  2. Press (60/4)2, (70/4)2
  3. Barbell Row (/3)4

 

Day 4

 

  1. Back Squat (80/5)3
  2. Power Clean (60/3)2, (70/3)2
  3. Romanian Deadlift 70/5, (80/5)2

 

Week 3

Day 1

 

  1. Front Squat 70/2, (80/2)2
  2. Bench Press 70/3, 80/3, (85/2)2
  3. Inverted Row (/10)3

 

Day 2

 

  1. Power Clean 60/2, 70/2, 80/2, (85/2)2
  2. Deadlift (85/3)3
  3. Pull Ups 2(weighted)reps x 3sets
  4. Planks 8 sec x 5 sets (weighted) , 60 sec x 3 sets (unweighted)

 

Day 3

 

 

  1. Back Squat 65/5, (70/5)2
  2. Press 60/2, 70/2, (80/2)2
  3. Barbell Row (/2)3 (heavy)

 

Day 4

 

  1. Front Squat 85/2, (90/2)2
  2. Power Clean (60/2)2, (70/2)2, (75/1)2
  3. Romanian Deadlift 80/3, (85/3)2

 

Week 4

Day 1
 
  1. Bench Press 60, 70, 80, 85, 90, 94, 97, MAX or  60,70, 80,85, 90/2-5 reps
  2. Back Squat 70/2, (80/2)2
 
Day 2
 
  1. Power Clean 60, 70, 80, 85, 85+
  2. Deadlift 90/2-5 reps
 
Day 3

 

  1. Front Squat 65/5, 70/5, 75/5
  2. Press 60, 70, 80, 85, 85+
 
Day 4
 
  1. Back Squat 80/5, 85/5, 90/5  
  2. Power Clean (60/1)4, (70/1)4

 

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