Cycle #9: Grip-Variant Bench, Sumo Deadlift & Breathing Squats
Read on for details on our latest training cycle — and the why behind what we're doing.
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October 19, 2026
Monday, October 19 – Sunday, November 15
Welcome to Cycle #9!
Starting Monday, October 19, we’re heading into the home stretch of the training year. After our Close-Grip tempo work in Cycle #7 and overhead work in Cycle #8, we’re changing gears with new pressing variations, the start of a longer Sumo Deadlift progression, some very high-rep squatting, and plenty of opportunities to move a barbell while tired.
We’re also starting to sprinkle in some of the skills and conditioning pieces we know will matter as we get closer to Open season.
As always, there’s a purpose behind the pain. Here’s what we’re building over the next four weeks:
Bench Press is back, but we’re changing the grip and setup each week. Every session will give you an opportunity to build toward a heavy set of three for that variation.
Each variation challenges the press a little differently, from generating power without much help from the legs on the Floor Press to finishing strong through the triceps on Close-Grip Bench.
After plenty of unilateral lower-body work in Cycles #7 and #8, we’re getting both feet back underneath us.
Cycle #9 kicks off a 10-week Sumo Deadlift progression that will carry through Cycle #10. We’ll use different positions, tempos, and rep ranges to build strength before putting it all together later in the year.
The goal here is simple: spend time getting stronger in different parts of the pull instead of just going heavy from the floor every week.
This one deserves its own warning.
Over the four weeks, our Back Squat work builds toward a 20RM “Breathing Squat” in Week 4.
Here’s the progression:
Why “breathing” squat? Because by the back half of that 20-rep set, you’re going to need it.
In Week 4, the first 10 reps should move at a relatively normal rhythm. From there, you’ll start taking a few breaths at the top between reps. By the time you hit reps 16 through 20, take the breaths you need, stay braced, and keep chipping away until the set is done.
It’s simple. It will not be easy.
Last cycle gave us time to work on positions and technical pulling. Now we get to put some of that work to use.
Throughout Cycle #9, we’ll alternate between Touch-and-Go Clean and Snatch complexes, often with some fatigue already in the system.
The goal isn’t just moving a heavy barbell. It’s learning how to move it well when you’re breathing hard, your grip is getting tired, and breaking up a set starts sounding pretty appealing.
Sound familiar?
Chicago fall is here, which means our conditioning will gradually spend a little less time pounding the pavement and a little more time on the machines.
Expect more work on the RowErg and SkiErg, along with continued opportunities to build gymnastics capacity.
We’ll work on movements like Chest-to-Bar Pull-Ups, Bar Muscle-Ups, and Handstand Push-Ups, with an emphasis on maintaining good movement and manageable sets as fatigue builds.
As we move closer to Open season, this becomes increasingly important: not just can you do the movement, but can you keep doing it once you’re tired?
This is the time of year when routines can start getting a little messy. The weather changes, the holidays creep closer, schedules fill up, and suddenly skipping one day turns into skipping a week.
Don’t overcomplicate it.
Keep showing up. Keep moving. Grab the wins where you can, and keep stacking days toward the Defined Committed Club.
We’ve still got plenty of good training left in 2026.
See you on the floor.
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