Hey Team,

We are (obviously) coming to the end of the current cycle in Functional Fitness with the 1-RM testing happening for our Deadlift, Back Squat and Bench Press this week (week of April 1st).  Congrats to everyone who has tested so far and been able to improve their performances…remember, what gets measured gets managed so the key first step to improving is RECORDING your lifts each day and referring back to past performances BEFORE loading up the bar for the new day!!

Anyway – details for the new program are as follows:

(Relatively) short 6-week block utilising WAVE-based sets.  Each week will have 3x core lifts:

-Sumo Deadlift-Zercher Squat (Overhead option)-Push Press

What is Wave-based training?  Well, it’s a bit of an ‘advanced’ training technique I guess where each ‘set’ consists of different reps and weights…as an example, in a 10-8-6 wave (the way we have structured it) you will be doing 9-sets…set 1 with 10-reps, set 2 with 8-reps and set 3 with 6-reps.  You would then reset to 10-reps…only this time using the weight you used for the set of ’10’ in the first ‘block’…it takes a bit of getting used too and a bit of planning ahead – but it is a lot of fun and a great way to add both muscle and power.

In addition to our waves, each week will also include a Incline Dumbbell Bench-press day AND a ‘Body Building’ styled day – either Upper Push, Upper Pull, Lower Push or Lower Pull…then there will be our old-school TANKS program each Saturday AND of course the choose day ‘Catch-up Session’ each Sunday.  As the month progresses we will start integrating some preparation for Murph (currently + tentatively scheduled for Saturday June 1st!!) so that everyone is ready to go when it rolls around…if you are planning on doing the event (Murph) with a weight vest, NOW is the time to source one, not 3-days before it is on.

6-Week Layout

Wk1 (April 8th)
Waves:  10-8-6 for:
– OH/Zercher Squat
– Sumo DL
– Push Press
5×5 for Incline DB Bench Press
BodyBuilding/Functional Pump (Lower Body Push)

Wk2 (April 15th)
Waves:  8-6-4 for:
– OH/Zercher Squat
– Sumo DL
– Push Press
5×5 for Incline DB Bench Press
BodyBuilding/Functional Pump (Upper Body Push)

Wk3 (April 22nd)
Murph Prep Monday
Waves:  6-4-2 for:
– OH/Zercher Squat
– Sumo DL
– Push Press
5×5 for Incline DB Bench Press
BodyBuilding/Functional Pump (Lower Body Pull)

Wk4 (April 29th)
Murph Prep Monday
Waves – 8-6-4 for:
– OH/Zercher Squat
– Sumo DL
– Push Press
5×5 for Incline DB Bench Press
BodyBuilding/Functional Pump (Upper Body Pull)

Wk5 (May 6th)
Murph Prep Monday
Waves – 6-4-2 for:
– OH/Zercher Squat
– Sumo DL
– Push Press
5×5 for Incline DB Bench Press
BodyBuilding/Functional Pump (Lower Body Push)

Wk6 (May 13th)
Murph Prep Monday
Waves – 4-3-2 for:
– OH/Zercher Squat
– Sumo DL
– Push Press
5×5 for Incline DB Bench Press
BodyBuilding/Functional Pump

There is (of course) a heap of other stuff going on in the Strength gym.  The recent revamp of Fully Loaded (our Functional Body Building program) continues and it really is worth having a scan through the session plans via the FitBox app.  Those sessions (Fully Loaded) are designed for one thing – adding slabs of muscle to your body…if getting stronger is one of your goals for 2024 then these really are the ‘Get Stronger’ classes!  Our Olympic lifting session is running each Wednesday night as well for those looking to improve their Snatch and Clean + Jerk.  I’m not sure if this will be/can be a long-term concern right now but the sessions are certainly a lot of fun and, well…who doesn’t wanna get better at doing stuff???  Of course Ladies Lifting continues – they are just about to kick into a new training block I have nick-named “Intensity” so l hope everyone is excited about that…and then there are the Saturday Specials – “SPARTA” and “Hammer Time”.

Anyway, that’s the outlook for April/May over in the strength gym!  If you’re thinking about adding some variety to your training week, it’s certainly a great option to add to your membership!

See you in the gym,
Michael.