Nine-week
Strength Cycle
This program is designed to increase
overall strength. This cycle is a little different then the other cycles posted on the blog because it does not have any Olympic lifts. This program is perfect for anyone new to barbell training or
someone who wants to become stronger to improve his or her CrossFit work out
times.
All the percentages are based upon a
5-rep max (5RM). The main lifts you need to find your 5RM are; back squat, Push
press, deadlift and bench press. This program is designed to be done 3 days a
week on non-consecutive days. Your accessory movements are the back extension,
Pull up, Decline sit up, Barbell row, Romanian deadlift and dip. If you can't
do the dips, sit-ups or pull-ups with weight just use body weight. If you need
to use a band on the dips or pull ups use the smallest band possible to
accomplish the sets and reps. Rest 1-3min between sets depending on difficulty
of set. Less difficult sets rest around a 1 to 1.5min more difficult sets rest
2-3min.
Week
1: Day 1
·
Back Squat - 3 x 5 @ 75%
·
Push Press - 3 x 5 @ 75%
·
Back extension - 3 x 10
·
Strict Pull up - 3 x 8 (weighted if you
can 8 easily)
Week
1: Day 2
·
Back Squat - 3 x 5 @ 65%
·
Bench Press - 3 x 5 @ 82%
·
Deadlift - 3 x 5 @ 78%
·
Weighted Decline Sit up 3 x 10
Week
1: Day 3
·
Back Squat 2 x 5 @ 80%
·
Barbell row 3 x 8
·
Romanian Deadlift 3 x 5 @ 60% of DL 5RM
·
Dips 3 x 8 (weighted if you can do 8
easily)
Week
2: Day 1
·
Back Squat - 3 x 5 @ 78%
·
Push Press - 3 x 5 @ add 5 pounds
from last week
·
Back extension - 3 x 12
·
Strict Pull up - 4 x 6 (weighted if you
can 6 easily, add 5lbs from last week)
Week
2: Day 2
·
Back Squat - 3 x 5 @ 70%
·
Bench Press - 3 x 5 @ add 5 pounds from
last week
·
Deadlift - 3 x 5 @ add 10 pounds from
last week
·
Weighted Decline Sit up 3 x 12
Week
2: Day 3
·
Back Squat 2 x 5 @ 85%
·
Barbell row 4 x 6 add 5 pounds from last
week
·
Romanian Deadlift 3 x 5 add 5 pounds
from last week
·
Dips 4 x 6 (weighted if you can do 6
easily, add 5lbs if you can)
Week
3: Day 1
·
Back Squat - 3 x 5 @ 82%
·
Push Press - 3 x 5 @ add 5 pounds
from last week
·
Back extension - 3 x 14
·
Strict Pull up - 5 x 5 (weighted if you
can 5 easily, add 5lbs from last week)
Week
3: Day 2
·
Back Squat - 3 x 5 @ 74%
·
Bench Press - 3 x 5 @ add 5 pounds from
last week
·
Deadlift - 3 x 5 @ add 10 pounds from
last week
·
Weighted Decline Sit up 3 x 14
Week
3: Day 3
·
Back Squat 1 x 5 @ 90%
·
Barbell row 5 x 5 add 5 pounds from last
week
·
Romanian Deadlift 3 x 5 add 5
pounds from last week
·
Dips 5 x 5 (weighted if you can do 5
easily, add 5lbs from last week)
Week
4: Day 1
·
Back Squat - 3 x 5 @ 85%
·
Push Press - 3 x 5 @ add 5 pounds
from last week
·
Back extension - 3 x 16
·
Strict Pull up - 6 x 4 (weighted if you
can 4 easily, add 5lbs from last week)
Week
4: Day 2
·
Back Squat - 3 x 5 @ 75%
·
Bench Press - 3 x 5 @ add 5 pounds from
last week
·
Deadlift - 3 x 5 @ add 10 pounds from
last week
·
Weighted Decline Sit up 3 x 16
Week
4: Day 3
·
Back Squat 1 x 5 @ 90%
·
Barbell row 6 x 4 add 5 pounds from last
week
·
Romanian Deadlift 3 x 5 add 5
pounds from last week
·
Dips 6 x 4 (weighted if do 4 easily, add
5lbs from last week)
Week
5: Day 1
·
Back Squat - 3 x 5 @ 90%
·
Push Press - 3 x 5 @ add 5 pounds
from last week
·
Back extension - 3 x 18
·
Strict Pull up - 8 x 3 (weighted if you
can 3 easily, add 5lbs from last week)
Week
5: Day 2
·
Back Squat - 3 x 5 @ 78%
·
Bench Press - 3 x 5 @ add 5 pounds from
last week
·
Deadlift - 3 x 5 @ add 10 pounds from
last week
·
Weighted Decline Sit up 3 x 18
Week
5: Day 3
·
Back Squat 1 x 5 @ 93%
·
Barbell row 7 x 4 add 5 pounds from last
week
·
Romanian Deadlift 3 x 5 add 5
pounds from last week
·
Dips 8 x 3 (weighted if do 3 easily, add
5lbs from last week)
Week
6: Day 1
·
Back Squat - 3 x 5 @ 82%
·
Push Press - 3 x 5 @ add 5 pounds
from last week
·
Back extension - 3 x 20
·
Strict Pull up - 10 x 2 (weighted if you
can do 2 easily, add 5lbs from last week)
Week
6: Day 2
·
Back Squat - 3 x 5 @ 78%
·
Bench Press - 3 x 5 @ add 5 pounds from
last week
·
Deadlift - 3 x 5 @ add 10 pounds from
last week
·
Weighted Decline Sit up 3 x 20
Week
6: Day 3
·
Back Squat 1 x 5 @ 95%
·
Barbell row 7 x 4 add 5 pounds from last
week
·
Romanian Deadlift 3 x 5 add 5 pounds
from last week
·
Dips 10 x 2 (weighted if you can do 2
easily, add 5lbs from last week)
·
Week
7: Day 1
·
Back Squat - 3 x 5 @ 82%
·
Push Press - 3 x 5 @ add 5 pounds
from last week
·
Back extension - 4 x 12
·
Strict Pull up - 10 x 3 (weighted if you
can 3 easily, add 2.5lbs from last week)
Week
7: Day 2
·
Back Squat - 3 x 5 @ 70%
·
Bench Press - 3 x 5 @ add 5 pounds from
last week
·
Deadlift - 3 x 5 @ add 10 pounds from
last week
·
Weighted Decline Sit up 4 x 12
Week
7: Day 3
·
Back Squat 1 x 5 @ 98%
·
Barbell row 7 x 4 add 5 pounds from last
week
·
Romanian Deadlift 3 x 5 add 5
pounds from last week
·
Dips 10 x 3 (weighted do 3 easily, add
2.5lbs from last week)
Week
8: Day 1
·
Back Squat - 3 x 5 @ 85%
·
Push Press - 3 x 5 @ add 5 pounds
from last week
·
Back extension - 4 x 14
·
Strict Pull up - 10 x 3 (weighted if you
can 3 easily, add 2.5lbs from last week)
Week
8: Day 2
·
Back Squat - 3 x 5 @ 63%
·
Bench Press - 3 x 5 @ add 5 pounds from
last week
·
Deadlift - 3 x 5 @ add 10 pounds from
last week
·
Weighted Decline Sit up 4 x 14
Week
8: Day 3
·
Back Squat 1 x 5 @ 90%
·
Barbell row 7 x 4 add 5 pounds from last
week
·
Romanian Deadlift 3 x 5 add 5
pounds from last week
·
Dips 10 x 3 (weighted if do 3 easily,
add 2.5lbs from last week)
Week
9: Day 1
·
Back Squat - 3 x 5 @ 82%
·
Push Press - 3 x 5 @ add 5 pounds
from last week
·
Back extension - 4 x 16
·
Strict Pull up - 10 x 3 (weighted if you
can 3 easily, add 2.5lbs from last week)
Week
9: Day 2
·
Back Squat - 3 x 5 @ 70%
·
Bench Press - 3 x 5 @ add 5 pounds from
last week
·
Deadlift - 3 x 5 @ add 10 pounds from
last week
·
Weighted Decline Sit up 4 x 16
Week
9: Day 3
·
Back Squat 1 x 5 @ 105%
·
Barbell row 7 x 4 add 5 pounds from last
week
·
Romanian Deadlift 3 x 5 add 5
pounds from last week
·
Dips 10 x 3 (weighted if you can do 3
easily, add 2.5lbs last week)
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