Sustained Strength Phase 2 – Microcycle 4

Still in the pivot week. For today, I’m thinking an hour run, but start them with 65% 1RM squats to failure, max plank, and then see how that run goes. 

Sustained Strength Phase 2 – Microcycle 4

Continuing with the pivot week, I feel going heavy, so today is:

Find max deadlift and reverse pyramid down in sets of 1 rep.

Find max press and reverse pyramid down in sets of 1 rep.

Find max pullup and reverse pyramid down in sets of 1 rep.

Sustained Strength Phase 2 – Microcycle 4 – B

Continuing with the pivot week, today is something pushing with your upper body, and something explosive and lighter. Or, anything else you like. Do something you enjoy.

I’m thinking some heavy barbell complexes. Like:

15 rds of:

1 x Clean

1 x Press

5 x Front Squat

1 min rest

Then, turkish getups with a KB.

Sustained Strength Phase 2 – Microcycle 4 – A1

Today is still legs, but as I heard Alan Thrall call it the other day, this is a “Pivot Week”.

While I’ve been doing these for years, I think his name for it takes the cake.

So, it’s not so much a back off week, but a way to mentally give yourself a rest.

So, today it’s literally, whatever the hell you want.

For me, I’m going to try to get my wife to let me carry her around for an hour. 

If not, maybe I’ll play with banded deadlifts.

I’m also feeling some evil wheels.

We’ll see.

Sustained Strength Phase 2 – Microcycle 3 – C2

Barbell Row 3 x failure, at same weight as last

Weighted pullups FSAP for 15 reps

Barbell Curl 3 x failure, same weight as last

Negative Levers 3 x 10

Negative Planches 3 x 10

Plank 3 x 1min with 1 min rest

If you have my questions, feel free to reach out.

Sustained Strength Phase 2 – Microcycle 3 – B2

Bench 1 x failure at same weight as last time. Keep doing sets until reps fall below 10. Then reduce the weight by 50lbs and repeat. Then do this one more time by removing another 50lbs 

Power Clean 15 x 1, same weight as last time. 15-30 sec rest.

Unweighted/ weighted Planks for FSAP for 8 minutes, weighted count for double time.

1 hour easy run

If you have my questions, feel free to reach out.

Sustained Strength Phase 2 – Microcycle 3 – A2

Squat 1 x failure, goal is one more then last time at the same weight.

Squat as FSAP to 10 reps at the same weight

Farmers Walks 2 x Out is one “set”. Back is another.

Cardio for 1 hour

If you have my questions, feel free to reach out.

Sustained Strength Phase 2 – Microcycle 3 – C1

Barbell Row 5 x 7, same weight as last

Weighted pullups FSAP for 25 reps

Barbell Curl 3 x 6, same weight as last

Negative Levers 3 x 5

Negative Planches 3 x 5

Plank 3 x 45 sec with 45 sec rest

If you have my questions, feel free to reach out.

Sustained Strength Phase 2 – Microcycle 3 – B1

Press for 34 reps, FSAP same weight as last

Power Clean 15 x 1, 30 sec rest

Unweighted/ weighted Planks for FSAP for 6 minutes, weighted count for double time.

1 hour easy run

If you have my questions, feel free to reach out.

Sustained Strength Phase 2 – Microcycle 3 – A1

Squat 1 x 14, same weight as last A2

Squat 1 x 10, same weight as last A2

Squat 1 x failure, goal is above 10, same weight as last

Good Mornings 1 x 20 no weight

Plank 2 x 1 minute

Optional: Training for Pullup World Record

100 Pullups FSAP, using 80lbs

If you have my questions, feel free to reach out.