On Thursdays
Strength Intensity 1 Approach/Progression
This six-week progression alternates between performing Sumo Deadlifts and Deficit Sumo Deadlifts, emphasizing strength and hypertrophy through high levels of muscular tension and large ranges of motion.
In weeks 1, 3, and 5, an ascending rep scheme is used to maximize your force output on the first working set and then accumulate a lot of quality reps in the following two sets, promoting hypertrophy through metabolic stress.
Alternating between Sumo Deadlifts and Deficit Sumo Deadlifts provides variety and challenges different aspects of the lift, promoting the overall development of the posterior chain while minimizing the risk of overuse injuries. This structured approach ensures progressive overload and adaptation, making it suitable for individuals aiming to enhance strength and muscle size throughout the program efficiently.
In weeks 2, 4, and 6, the rep progression will start with 3×8, then progress to 4×6 and 4×5. The total number of reps stays roughly the same each week, but the load will be able to progress each week, leading to an increase in total work performed.
Station 1: 10 min lift
Deficit Sumo Deadlift (10 min)
3-4 working sets: For advanced clients follow the below format
1 to 2 Warm-up Sets
Warm-up Set – 8 reps – Easy
3-4 Working Sets
Working Set 1 – 5 reps – RPE 7
Working Set 2 – 5 reps – same weight
Working Set 3 – 5 reps – same weight
Working Set 4 – 5 reps – same weight
My weight: 120 kg
Station 2: 10 min lift
4 Working Sets
Front Squat
Warm-up Sets
Warm-up Set – 10 reps – Easy
Working Sets (beginners don’t aim for less than 6 reps)
Working Set 1 – 6 reps – RPE 7
Working Set 2 – 4 reps – RPE 7
Working Set 3 – 2 reps – RPE 7
Working Set 4 – Drop back to your Set 1 weight and perform an MAX unbroken reps(aim for 6-12 reps)
Progression Note: Aim to increase set 1 weight by 5% from week 4
My weight: 60 kg 8 reps all time shoulder limitation
Station 3: 10 min Lift
3 sets
1) 12/side Landmine Low Handle Cossack Squat
directly into
2) 12 Landmine Hack Squat
The reps have increased. The weight should be close to the weight utilized in Week 4
My weight: 2plates 20 kg
Station 4: 10 min Condition
AMRAP
6 Weighted Hanging Leg Tucks 35/20lbsl1–l2
5 Strict Bar Dipsl2–l3
4 Box Jump Step Down 36/30″l1–l2
3 Barbell Hip Thrust 225/185lbl1–l2
My weight
150kg hip thrust
2*24kg kb
Station 1: 10 min lift
Deficit Sumo Deadlift (10 min)
3-4 working sets: For advanced clients follow the below format
1 to 2 Warm-up Sets
Warm-up Set – 8 reps – Easy
3-4 Working Sets
Working Set 1 – 6 reps – RPE 7
Working Set 2 – 6 reps – same weight
Working Set 3 – 6 reps – same weight
Working Set 4 – 6 reps – same weight
My weight: 120 kg
Station 2: 10 min lift
4 Working Sets
Front Squat
Warm-up Sets
Warm-up Set – 10 reps – Easy
Working Sets
Working Set 1 – 8 reps – RPE 7
Working Set 2 – 6 reps – RPE 7
Working Set 3 – 4 reps – RPE 7
Working Set 4 – Drop back to your Set 1 weight and perform an MAX unbroken reps(aim for 6-12 reps)
My weight: 60 kg 8 reps all time shoulder limitation
Station 3: 10 min Lift
3 sets
1) 10/side Landmine Low Handle Cossack Squat
directly into
2) 10 Landmine Hack Squat
The reps have increased. The weight should be close to the weight utilized in Week 2
My weight: 2plates 20 kg
Station 4: 10 min Condition
AMRAP
1k/800m Row
15 Box Jump Step Down 30/24″l1–l2
15 Burpees
My weight
150kg hip thrust
2*24kg kb