Pre-Built + Done-For-You
Volume in phase 3 sessions are not to be completed as complexes or set-pacing. Put the bells down after each set.
We want to minimize muscle damage. The next progression in the Performance Pyramid is maximal strength.
If you have the bells available and your skill is up to par after the last eight weeks... double up on your bells for both training options.
- Double kettlebell press.
- Double front squat.
- Double reverse lunge (RVL)
Day 1 | *Day 2 | Day 3 |
|---|---|---|
PR x 3 SQ x 3 Complete as many sets possible in 20 minutes. | *PR x 4 *SQ x 4 *CL x 4 Complete as many sets possible in 25 minutes. | *RVL x 5 PR x 5 SQ x 5 DL x 5 Complete as many sets possible in 30 minutes. |
*NOTE
- Intensity Variant: If appropriate (based on your strength and skill level) and you have the bells available. Move up +4kg on day 2.)
- Rest periods: When you can maintain a conversation with someone or there is little muscle burn... you're ready for the next set.
- Reverse Lunge: Left and right = one rep.
- Training Log: Be sure to log your total volume and set complete for comparison later in the cycle.
PTM Cycle #3: Maximal Strength Cycle
PTM Cycle #3: Maximal Strength Cycle
Week 9: 200NL (151 remaining after day 1)
- Press volume = 89NL (67 remaining after day 1)
- Squat volume = 66NL (50 remaining after day 1)
- Reverse Lunge volume = 45NL (34 remaining after day 1)
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
Press: 22NL Squat: 16NL RVL: 11NL | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Have ALL volume complete. |
***Reminder
When planning day 2… base your assessment of how hard day one's session was. Easy and not a stressful session? +20%. If you're under stress and life is crazy? -20%. Do not perform the same number of reps back to back days. Volume must vary +/- 20%
With the exception of the ‘Rule of 10.’ Do not go below 10 reps in any session. At least 10 presses per session.
In this context... day 2 for the press will be 18 or ≥ 26NL. 12 or ≥ 19NL for the squat. And because of the "rule of 10"... RVL will be ≥ 13NL.
Sample day 1 session:
(NOTE: If you need help planning your sessions, you can review week 2 here.)
Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
|---|---|---|---|---|
RVL x 2 PR x 4 SQ x 3 | RVL x 2 PR x 5 SQ x 3 | RVL x 3 PR x 6 SQ x 4 | RVL x 2 PR x 3 SQ x 3 | RVL x 2 PR x 4 SQ x 3 |
Rest periods:
Rest as needed between exercises (~1-2 minutes should be more than enough). After you've completed all 3 exercises, rest 3 minutes before starting your next set.
Action items:
- Review the lesson on the reverse lunge.
- If you're in my VIP coaching program, update your metrics in your Evernote notebook: weight and body fat percentage.
- Update your targets in "Lose It!" and watch the "Building Your Plate: Weeks 9-12" lesson.
- Review Strong in Body lesson 8, "Peaking Performance through Muscle-Building." (link below)
If you have Q's... drop them here in the LIVE CHAT support group. And if you'd like me to review your technique. Upload your video(s) here in Google Drive. Just look for your folder.
Have a great week.
hec g.
5 Elements of a Strongman, Lesson 8
Why should you care about building muscle?
Well it's virtual "protective gear…" to forge an anti-fragile body to be able to combat life’s relentless body blows.
If you wanna thrive in this lifetime… so you can be the best version of yourself and create legacy-grade memories your kids will never forget… peaking performance through muscle-building is a non-negotiable.
Let's unpack this here in lesson 8: "Peaking Performance through Muscle-Building."
Strong in Body [Recap]
You can recap the full Strong in Body series here.