Daily Archives: January 24, 2020

A Sinister 6 Sessions of Strength.

This nifty little protocol will help get many people strong.
 
There is no other prerequisites for doing it than to follow it to the letter.
 
🤓
 
Choose two lifts you wish to focus on (I suggest 1x Upper/Lower).
 
Before starting test your 5RM on your chosen lifts.
 
You’ll alternate which one you focus on session to session, so sweet up as an A-B alternating split, training every 5 days.
 
You will do 6 sessions of each (12 in total), this means 60 days of training.
 
^ On the days you’re not in the gym feel free to focus on mobility, going for long walks or if you practice a sport then do that.
 
Let us say it’s Close Grip Bench Press & Trap Bar Deadlift because my bias likes those.
 
For the Focus Lift this is the rep/set protocol:
 
Cluster Set:
– 5x 2-1-2 (rest 10-20 seconds between each)
– 3min rest after complete set
– Change loading each set by 20% Increase or Decrease
– DOn’t repeat the same load twice
 
For the Secondary Lift this is the rep/set protocol:
 
3×10 – 50%, 75%, 100% – 10RM (you should only just get 10 on the last set)
 
For your Accessory Lift, this is optional*.
 
In the suggestion below my suggestion is based on a PHA style to working on lagging areas for maintenance purposes, so quads, triceps, lats, etc.
 
Example for context:
 
15min time limit, if you can get out 4-5 rounds in the time increase the loading where needed or tweak the movements, you can change the movements each session.
 
C1 – Pull Up x3-6
C2 – Walking Lunge x10-12 (per leg)
C3 – Dumbbell Press OH x3-6
C4 – Hollow Body Hold x30sec
 
Set & rep wise you’ll be
 
Here is what a session will look like:
 
Session A –
 
A1 – CGBP – Focus Lift
B1 – TBDL – Secondary Lift
C1 – Accessory Lift (your choice)*
C2 – Accessory Lift (your choice)
C3 – Accessory Lift (your choice)
C4 – Accessory Lift (your choice)
 
Session B –
 
A1 – TBDL – Focus Lift
B1 – CGBP – Secondary Lift
C1 – Accessory Lift (your choice)*
C2 – Accessory Lift (your choice)
C3 – Accessory Lift (your choice)
C4 – Accessory Lift (your choice)
 
The idea of this is to focus on getting stronger each session, its not about conditioning.
 
By the end of the 6th test yourself with a 5RM once again.
 
Enjoy,
Ross

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