Heading into October we continue on down the road to a 10RM for our Deadlift, Back Squat, and Strict Press. The first week of the month (next week) will actually be the halfway point of our strength cycle. Remember, we have 2 weeks of sets of 6’s and then we make the climb back up through sets of 8, and finally finish off with our 10RM’s in the third week of October! Even though the reps are climbing, the idea will be that we all continue to increase their weight each week! The hope is that after this strength cycle is done everyone will have a better understanding of loading for both low and high volume strength sessions leading to them choosing weights a bit more accurately and effectively in the future!
What else? Well, we also began to add in some unique movements in our weekend rotation to get athletes moving in ways they never have before and we saw barbell snatches (of the hang power variety), Elevated Goblet Curtsey Squats, Hanging Flutter Kicks, and the Half Kneeling Landmine press…this was all awesome and there is more of this variation coming up.
Once we finish the 10RM in the third week of the month we will have the (AWESOME) opportunity to come back the next week and test 3RM’s for the Front Squat, Strict Press, Power Clean, and Deadlift — absolute CLASSIC tests of strength. Essentially as soon as we are done with our 10RM’s we are going to focus on creating a baseline for our 3RM’s in the above movements by testing them. This baseline will then take us into another 6-weeks of strength training that will use various volume, loading, and formats to get stronger. At the end of the cycle (which will be mid-November) we will retest our 3RM’s!
Anyway. In summary there is lots of focused training coming up all aimed at attaining a quick turnaround and lots of PRs! It’s going to be cool watching all of you guys get stronger and faster!…Let’s go to work!
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