Wednesday 18th March 2026 – Back off Week Day 2
2 rounds
- 15 Banded Pull Aparts or Cable face pulls
- 10 Scapular Push Ups *do these controlled and really push apart for 2 sec each rep)
-10 light KB halos in each direction
Barbell Bench Press
3 sets of 5 at 65% of your last 1RM
1️⃣ Weighted Dip
Build upto a new 5RM dip
2️⃣ Pendlay Row
Build upto a new 5RM row
3️⃣ Single arm row
2 sets of max reps at 50% of last weeks weight
Perform 1-2 warm up sets
4️⃣ Optional Arm Work (Stronghold approved)
You can choose either the gymnastics superset or the dumbbell superset
GYMNASTICS – ring curls + ring tricep extensions perform 2 sets of max reps on each, lowering over 2-3 seconds each rep
(if you got more than 12 reps last week then increase the angle of your hold this week)
DUMBBELL – any Bicep curl + french press: perform 2 max rep sets of each
Arms matter….. Elbows matter more
5️⃣ Ab rollouts – 2 x max rep sets from knees
I may post a video on how to progress these to standing ab rollouts if you like, post in the comments
6️⃣ Shoulder health Carries (Stronghold Staple)
Choose either bottoms up carry or overhead waiters walk
3–4 walks each arm, hgo heavy but use weights where you can perform controlled breathing
