Hey everyone! Get ready, because those PRs you’ve been working for are right around the corner. We are officially kicking off our 4-week peaking block, followed by 2 weeks of testing maxes. This block is all about consistency; every session you finish now is a brick in the foundation for your success. As Coach A’Dren says: stay tight, be intentional with your setups, and really dial in those coaching cues. We can’t wait to hear that PR bell ringing all over the gym!
We’re starting this cycle with a heavy focus on building total-body power and structural integrity. We’ll be hitting the three big lifts (squat, bench and deadlift) and pairing them with smart accessory work. By incorporating single-leg stability and core bracing, we’re targeting imbalances and making sure your joints are bulletproof before the weights get even heavier.
Since this is Week 1, our goal is "greasing the groove" with high-quality volume to set the tone for the rest of the month. Here is the specific breakdown for your main lifts:
- Intensity: You’ll be working at 85% and 70–75% of your 1-rep max.
- Volume: Expect to hit 1 set for a single and drop down for 2 sets in the 5–8 rep range.
- Focus: We want crisp technique and a perfect bar path
If you’re following our Full Body 3x/week split, you'll notice that Day 2 and Day 3 have been swapped. We made this shift to prioritize your recovery and ensure you have more rest between those heavy primary lifts. These full-body sessions are incredibly taxing, and because you guys have been absolutely crushing it, we want to make sure your central nervous system has the downtime it needs to keep those numbers moving up!
The lifts will get progressively heavier over the next four weeks. Show up, lock in your technique today, listen to your coaches, and let’s get ready to crush those testing weeks!