Cycle #7: Tricep Power & Single-Leg Development

Monday, August 10 – Sunday, September 6

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Fresh off testing week and crossing the finish line of our 10-week Strict Press and Front/Overhead Squat macro-cycle, it’s time to pivot! Starting Monday, August 10, Cycle #7 kicks off a brand-new 4-week strength phase. Now that we’ve tested our top-end vertical pressing and double-leg squatting, we are shifting our focus toward targeted tricep hypertrophy, single-leg stability, and time-under-tension overhead work.

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Why We're Doing This: The Outcome

This cycle bridges structural lockout power with unilateral lower-body development to build bulletproof joints and prepare us for future max tests.

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• Tricep Focus: Triceps make up two-thirds of your arm. Building pressing strength out of the hole carries over directly to your overall benching and overhead lockout capacity.
• Unilateral Balance: Transitioning from bilateral squatting to single-leg progressions fixes left-to-right imbalances, strengthens the hips, and primes your body for heavy split jerks.
• Overhead Endurance: Utilizing high Time Under Tension (TUT) lets us aggressively build overhead stamina without having to load max weight every session.
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Strength Progressions: Pressing & Unilateral Power

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🏋️ Bench Press: The Close-Grip Pivot

We're hanging up the 10-week Strict Press cycle and transitioning back to the Bench Press with a heavy tricep focus.

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• 1 + 1/4 Tempo: We're rutilizing Close-Grip Bench Press featuring a 1 + 1/4 rep scheme to overload muscle tension at the chest and build our lockout power.
• Targeted Accessories: Expect our accessory work across the week to heavily target tricep development to complement our main pressing sets.

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🦵 Squatting: Single-Leg Progressions

Say goodbye to the front rack; it’s time to build single-leg power.

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• Split Squat Progression: We're introducing dedicated Split Squat progressions this cycle to build unilateral stability and hip health.
• The Long Game: This cycle’s split squat work serves as the direct runway for Cycle #8, where we'll load up Barbell Back-Rack Bulgarian Split Squats to establish a true single-leg 1RM!

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🏋️‍♂️ Overhead Work: Push Press & Split Jerk

Our third dedicated lifting day targets the Shoulder-to-Overhead via the Push Press and Split Jerk.

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• Time Under Tension (TUT): To build overhead stamina without frying your central nervous system, we are leaning heavily on TUT complexes.
• Week 1 Complex: We kick off with a heavy Front Squat + Push Press + Split Jerk complex. Holding the bar through these multi-movement sets will prime your shoulders and core to stay rock-solid under heavy jerks in the future.

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Skills, Rowing Engine & Accessory Support

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🚣 Day 4: Concept2 Rowing & Ring Gymnastics

Our fourth training day features long interval conditioning paired with high-level gymnastics skill work.

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• Concept2 Rower: We are revisiting rowing form, stroke rate, and technique to maximize power output per pull on the ergometer.
• Ring Gymnastics Baseline: We are laying the groundwork for high-level ring skills in future cycles. You will see dedicated exposure to ring supports, strict ring dips, pull-ups, toes-to-bar, and partner-assisted muscle-ups to get comfortable moving on the rings.

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🛡️ Prehab & Core Finishers

• Lower Back Protection: We're maintaining our heavy focus on core volume and hip flexor prehab to keep the hips mobile, strengthen the lower back, and protect the spine during heavy single-leg work.

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🚀 What’s Next?

Building single-leg power and tricep lockout strength now will pay massive dividends as we move into the fall. Load up the bench, get ready to fly on the rings, and let's get to work! See you on the training floor.

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