We’re heading into Week 13 of 16 of our current training phase, which means we’re entering a new main lift rotation. You’ll see these lifts again the following week in Week 14. The focus for the next two weeks is to be using moderately heavier weights (lower reps) as we begin to prep for peak week in Week 16.
By and large for the main lifts, you’ll see repetition ranges around 5, with notes for those of you who are newer to the gym to stick to a 6-10 rep range if you’re still learning your lifts.
Across the board, we see three work sets for all of our main lifts, and then we’ll have a fourth set, which will be a “drop set”. During this drop set we will reduce the weight from what our three heavy sets were, and increase the reps to about 10-12. This is a nice way to sometimes finish a heavy lift session as you can drop the load, work on faster movement, and get some volume work in.
Conditioning Notes:
With regards to conditioning for next week, if you are someone who is really looking to peak on week 16 of our phase, you want to take these workouts a bit more moderately. Your focus is your strength lifts and getting maximal effort and quality out of those things. That doesn’t mean your conditioning needs to be easy, that you’re sandbagging it, but what I’m saying is that you should not be pushing the conditioning so hard that your body has a hard time recovering from it because the focus is your strength adaptation. If you’re looking for a solid general workout and not too concerned about peak week then come in and work hard on both strength and conditioning.
-Will Hogendoorn
Owner
MVMT Strength