For the final two weeks of this 6-week phase, you are going to complete the single-set slow-tempo training for your main compound lifts instead of the accessories. (We practiced with the accessories to prep you for this as it can be daunting under a barbell).
The rep range is wide (6-12) to cater to the range of experience in these classes. Those lifting heavier (approx 80%) will do fewer reps, those lifting lighter (approx 60-70%) will do more reps.
Do a really good warm-up – this is vitally important. A minimum of 10 mins to include cardio and light sets of the movements, building up to your working weight.
Once you are ready, remember that you only have one shot with one set so challenge yourself, focus, and make it count. It should feel like you are unable to complete another rep by the time you get to the end of the set. (That said, it is equally important that every rep is technically correct – no contorting into strange shapes to squeeze one more out).
For those with more experience, you can have a partner spot you for the last couple of reps to take it to a forced max, as long as your position remains intact.
Lastly, remember that the tempo is key. For these two weeks, it will be 4 seconds eccentric and 4 seconds concentric for the back squat, OHP, bench press, pull-up/chin-up, and deadlift. (The accessories will now change to a faster tempo so that you can increase the load from the last few weeks).
Day 1
A. Back squat 1x 6-12 Tempo: 4040 (4 secs eccentric and 4 secs concentric).
B. OHP 1x 6-12 Tempo: 4040 (4 secs eccentric and 4 secs concentric)
Accessories – see notes at the bottom of this post.
Day 2
A. Bench press 1x 6-12 Tempo: 4040 (4 secs eccentric and 4 secs concentric)
B. Pull up or chin up 1x 4-8 Tempo: 4040 (4 secs eccentric and 4 secs concentric)
Accessories – see notes at the bottom of this post.
Day 3
A. Deadlift 1x 6-12 Tempo: 4040 (4 secs eccentric and 4 secs concentric)
Accessories – see notes at the bottom of this post.
Notes
For ease of logistics, your accessory exercises will remain the same for these last two weeks but you will speed up the tempo so that you can increase the weight.
For each class select 3 or 4 accessories from the list of options on the whiteboard and complete 5 sets of 6-8 reps with a 2-3 sec eccentric and a fast powerful concentric.
After the completion of this six-week phase, we move on to a strength program to complete the first full cycle since returning from lockdown.
Well done on your achievements so far. Enjoy and carry on.
