Missing the barbell? Have no fear, Cycle 5 is here!
Last cycle, we intentionally pulled back on barbell work for our main lifts.
This allowed us to reduce overall stress on the body, especially through the spine. We only get one, after all. At the same time, we were still building muscle and improving how we move through our core patterns like the squat, hinge, push, and pull.
We spent those 4 weeks building volume and consistency to give us a strong foundation to build from.
Where We Are in the Bigger Picture
Our Group Training model typically runs in 3-cycle blocks, with each one building on the last.
- Cycle 4 was about building the foundation (think the bottom layer of the pyramid).
- Cycle 5 is about building strength and capacity (That’s where we are now).
- Cycle 6 will take that strength and apply it with more intensity, speed, and athletic movement (think the peak at the top of Pyramid)
Each cycle has a purpose, and they are designed to build on each other over time.
What’s Changing This Cycle
Now we build on that foundation you created in Cycle 4.
You’ll see the return of some of our core barbell lifts like deadlifts, squats, and floor press. The goal is to start building strength in these movements while keeping the control and positioning we worked on last cycle.
Don’t think of it ast starting over. We are building forward.
What You’ll See Throughout the Week
Monday – Posterior Focus (aka the backside)
We start the week with an elevated barbell deadlift. You can choose sumo or conventional based on what feels best for your body. The elevation helps keep the lift more back friendly while still allowing you to build strength.
Tuesday – Upper Body Push and Conditioning
Our primary lift is the floor press. This helps build strength through the top portion of a bench press and tends to be more shoulder friendly. We finish with density training to create a solid metabolic effect and continue building muscle.
Wednesday – Power and Conditioning
Think of Wednesday as your “I want to live a long time” training day. We open with short power intervals using movements like jumps, throws, and swings. Then we move into more athletic-style conditioning. This day is about moving well, building coordination, and getting a great, sweaty workout in.
Thursday – Upper Back and Shoulder Stability
The main lift is the Pendlay row from blocks, which is great for building a strong upper back. It is almost beach season after all.
We also include a partial Turkish get-up to build core and shoulder stability. And don’t forget about the seated barbell press to develop shoulder strength with control. The seated version minimizes leg drive, so the shoulders have to do the work.
Friday – Squat and Pulling Strength
Missed the barbell squat? Have no fear! We bring back heavier squatting with a front or back squat to a box. You can choose the variation that fits you best. The box helps control the movement and keeps things consistent.
We will also continue working on strict pull-ups using tempo this cycle and a wider grip. No pull-ups? No problem. A wide grip and tempo can be applied in a lot of ways.
Eccentrics, or slow lowers, are one of the best ways to build strength and muscle and move you closer to that pull-up.
Saturday – Conditioning
Saturday will be a fun, sweaty workout with a little more variety. The goal is to move, work hard, and leave feeling good and ready for your weekend.
A Note on Warm-Ups
You may also notice a bit more variety in how we start each session.
Our strength days (M, Tu, Thu, & Fri) will feel familiar with our normal flow. But get ready for some foam rolling and dynamic warmups on Wednesdays and Saturdays. The dynamic warm-up will get you moving, build coordination, and prepare for the style of training that day.
There is a purpose behind it, just like everything else in the program.
Big Picture
Each day has a purpose, and everything works together.
Your main lifts drive progress.
The accessory work supports it.
The conditioning builds your engine.
Last cycle built the base.
This cycle builds strength on top of it.
Next cycle, we will take that strength and apply it in a more powerful and athletic way.
Stay consistent, focus on quality, and the progress will come.