Monday 18th May 2026 – Week 2 Day 1
New cycle!
This cycle we are going to be hitting the main lifts without tempo or pausing
things to note:
weeks 1-3 will be focused mainly on accessory lifts, so the RpE ill be low on the main lifts, get the main lifts done quickly so you have more energy for the accessory
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 upto a heavy set of 5 RPE 7-8
Barbell Back squat…. again
perform max reps with 80% of your max weight from the heavy 5
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), either use a new exercise or continue with last cycles lift if you are still making steady progress
if you got more than 12 reps last week, increase your weight this week
perform 2-3 warm up sets
then perform 1 max rep effort at your working weight MAX EFFORT
Full depth, controlled descent
2️⃣ Single-Leg Strength
If you are still making steady progress with your bulgarian split squat increase your weight if you got more than 12 reps last week. If you have stalled progress them change to a different variation or lunges.
perform 1-2 warm up sets then:
then perform 1 max rep effort at your working weight MAX EFFORT
Full depth, controlled descent
Unilateral work = knee & hip resilience
3️⃣ Posterior Chain
If you are still making steady progress with your posterior increase your weight if you got more than 12 reps last week. If you have stalled progress them change to a different exercise, e.g. Back extensions, good mornings, reverse hypers.
then perform 1 max rep effort at your working weight MAX EFFORT
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)
Farmer carry / Front rack carry/sandbag carry
3–4 walks, heavy but controlled
