Monday 8th June 2026 – Week 5 Day 1
This Week!
weeks 4-6 will be focused on maxing out the main lifts and aiming for some pBs, so we will be cutting back on the accessory for better recovery between heavy sessions
2 rounds
- Goblet kang squat
- 30 sec bar hang
- KB Swing ×10
- Breathing + brace drill
Barbell Back Squat
these are normal controlled reps
Build up to a heavy set of 2 RPE 9-10
Barbell Back squat…. again
perform max reps with 60% of your max weight from the heavy 2
try to keep moving on these reps, try not to rest at the top of each rep
1️⃣ Use your chosen double leg exercise from last week (belt squat, leg press etc)
Reduce your load to 75% of week 3
perform 2-3 warm up sets
Perform 3 sets of 8-12 reps with 90sec rest between sets
Full depth, controlled descent
2️⃣ Single-Leg Strength
Reduce your load to 75% of week 3
perform 2-3 warm up sets
Perform 3 sets of 8-12 reps with 90sec rest between sets
Full depth, controlled descent
Unilateral work = knee & hip resilience
3️⃣ Posterior Chain
Reduce your load to 75% of week 3
perform 2-3 warm up sets
Perform 3 sets of 8-12 reps with 90sec rest between sets
Full depth, controlled descent
Unilateral work = knee & hip resilience
4️⃣ Leg extensions or pike leg lifts
perform a max effort set of either after a warm up
if you got more than 20 reps last week increase the weight ir hold for 3 seconds at the top of each rep
5️⃣ Calf + Foot Strength
Standing calf raise
1 x max effort set (add load if you got more than 30 rep with a deficit)
Tibialis raises 2×15 (optional but recommended)
6️⃣ Heavy Carries (Stronghold Staple)
Reduce your load to 75% of week 3
Farmer carry / Front rack carry/sandbag carry
3–4 walks, heavy but controlled
