On Thursdays<\/p>\n
Strength Intensity 1 Approach\/Progression<\/p>\n
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.<\/p>\n
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.<\/p>\n
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.<\/p>\n
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.<\/p>\n
Station 1: 10 min lift<\/p>\n
Deficit Sumo Deadlift (10 min)<\/p>\n
3-4 working sets: For advanced clients follow the below format<\/p>\n
1 to 2 Warm-up Sets<\/p>\n
Warm-up Set – 8 reps\u00a0 – Easy<\/p>\n
3-4 Working Sets<\/p>\n
Working Set 1 – 5 reps\u00a0 – RPE 7
\nWorking Set 2 – 5 reps\u00a0 – same weight
\nWorking Set 3 – 5 reps\u00a0 – same weight
\nWorking Set 4 – 5 reps\u00a0 – same weight<\/p>\n
My weight: 120 kg<\/p>\n
Station 2: 10 min lift<\/p>\n
4 Working Sets<\/p>\n
Front Squat<\/p>\n
Warm-up Sets<\/p>\n
Warm-up Set – 10 reps\u00a0 – Easy<\/p>\n
Working Sets (beginners don’t aim for less than 6 reps)<\/p>\n
Working Set 1 – 6 reps\u00a0 – RPE 7
\nWorking Set 2 – 4 reps\u00a0 – RPE 7
\nWorking Set 3 – 2 reps\u00a0 – RPE 7
\nWorking Set 4 – Drop back to your Set 1 weight and perform an MAX unbroken reps(aim for 6-12 reps)<\/p>\n
Progression Note:<\/em>\u00a0Aim to increase set 1 weight by 5% from week 4<\/p>\n My weight: 60 kg 8 reps all time shoulder limitation<\/p>\n Station 3: 10 min Lift<\/p>\n 3 sets<\/p>\n 1) 12\/side Landmine Low Handle Cossack Squat The reps have increased. The weight should be close to the weight utilized in Week 4<\/p>\n My weight: 2plates 20 kg<\/p>\n Station 4: 10 min Condition<\/p>\n AMRAP<\/p>\n 6 Weighted Hanging Leg Tucks 35\/20lbsl1\u2013l2 My weight 2*24kg kb<\/p>\n <\/p>\n Station 1: 10 min lift<\/strong><\/p>\n Deficit Sumo Deadlift (10 min)<\/p>\n 3-4 working sets: For advanced clients follow the below format<\/p>\n 1 to 2 Warm-up Sets<\/p>\n Warm-up Set – 8 reps\u00a0 – Easy<\/p>\n 3-4 Working Sets<\/p>\n Working Set 1 – 6 reps\u00a0 – RPE 7 My weight: 120 kg<\/p>\n Station 2: 10 min lift<\/strong><\/p>\n 4 Working Sets<\/p>\n Front Squat<\/p>\n Warm-up Sets<\/p>\n Warm-up Set – 10 reps\u00a0 – Easy Working Set 1 – 8 reps\u00a0 – RPE 7 My weight: 60 kg 8 reps all time shoulder limitation<\/p>\n Station 3: 10 min Lift<\/strong><\/p>\n 3 sets<\/p>\n 1) 10\/side Landmine Low Handle Cossack Squat The reps have increased. The weight should be close to the weight utilized in Week 2<\/p>\n My weight: 2plates 20 kg<\/p>\n Station 4: 10 min Condition<\/strong><\/p>\n AMRAP<\/p>\n 1k\/800m Row My weight 2*24kg kb<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" 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 […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2804"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2804"}],"version-history":[{"count":1,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2804\/revisions"}],"predecessor-version":[{"id":2805,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2804\/revisions\/2805"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2804"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2804"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2804"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\ndirectly into
\n2) 12 Landmine Hack Squat<\/p>\n
\n5 Strict Bar Dipsl2\u2013l3
\n4 Box Jump Step Down 36\/30″l1\u2013l2
\n3 Barbell Hip Thrust 225\/185lbl1\u2013l2<\/p>\n
\n150kg hip thrust<\/p>\n
\nWorking Set 2 – 6 reps\u00a0 – same weight
\nWorking Set 3 – 6 reps\u00a0 – same weight
\nWorking Set 4 – 6 reps\u00a0 – same weight<\/p>\n
\nWorking Sets<\/p>\n
\nWorking Set 2 – 6 reps\u00a0 – RPE 7
\nWorking Set 3 – 4 reps\u00a0 – RPE 7
\nWorking Set 4 – Drop back to your Set 1 weight and perform an MAX unbroken reps(aim for 6-12 reps)<\/p>\n
\ndirectly into
\n2) 10 Landmine Hack Squat<\/p>\n
\n15 Box Jump Step Down 30\/24″l1\u2013l2
\n15 Burpees<\/p>\n
\n150kg hip thrust<\/p>\n