Happy October campers. If you are curious about where our GS&C programming is heading in the next few months… please read on!
Welcome to October folks, the kick off month for our end of the year gains; it’s gonna get SPOOOOOKY. This is the culmination of everyone’s hard work and an opportunity to showcase how to push, sustain, where to stay conservative, and when to go heavy; aspects that we have practiced since the start of the year. This cycle will be a bit longer than what we have seen in the past and it will hit most of our major lifts – drum roll please… The Deadlift, Front Squat, and Push Press! The first week of October will be dedicated to testing our Heavy 2-Rep for each of these lifts. From there, we’ve built out a classic linear strength program, with recommended % ranges; considering that we’ll have good/bad days and it also alleviates any expectations or anxiety that the lifter may have. The exertion should be the same but the sets and reps decrease, while the load increases. A gymnastic “micro phase” will be added into the mix, focusing on the Strict Pull-Up. (Tenet and Prototype are workouts that we will repeat to see how we have improved over the next few months)
PDXstrength STRENGTH CYCLE
OCTOBER
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WEEK 1 (10/3): 2-REP PUSH PRESS / DEADLIFT / FRONT SQUAT TEST // STRICT PULL-UP TEST
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WEEK 2 (10/10): 6×5 @ 70-75%
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WEEK 3 (10/17): 5×4 @ 75-80% // “Tenet” Test
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WEEK 4 (10/24): 4×3 @ 80-85%
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WEEK 5 (10/31): 3×2 @ 85-90% // “Prototype” Test // PULL-UP RETEST
NOVEMBER
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WEEK 6 (11/7): 6×5 @ 75-80% // TOES TO BAR TEST
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WEEK 7 (11/14): 5×4 @ 80-85%
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WEEK 8 (11/21): 4×3 @ 85-90%
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WEEK 9 (11/28): 3×2 @ 90-95% // TOES TO BAR RETEST
DECEMBER
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WEEK 10 (12/5): DELOAD // RETEST (1 LIFT) // “Tenet” Retest
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WEEK 11 (12/12): RETEST (2 LIFTS) // “ Prototype” Retest