October 24, 2025
Cycle I
Week 8 of 9
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Primer
3 Sets For Quality:
8 Single Arm Slow Eccentric Dumbbell Press
8 Supinated Wide Grip Bent Over Row
8 Single Dumbbell Overhead Triceps Extensions
- Rest as needed between sets.
- Keep loads light to prime the body.
Volume Squats
Back Squat
Set 1: 89% x 1, rest two minutes, then 85% x 2
Set 2: 91% x 1, rest two minutes, then 85% x 2
Set 3: 93% x 1, rest two minutes, then 85% x 2
Strict Upper Press
Strict Handstand Push-Ups
16 x 3
Rest as needed to allow for each set to be unbroken, and each rep to be fast and crisp. No slow reps here.
"John Wick"
5 Rounds for Time:
15 Chest to Bar Pull-Ups
14 Alternating Pistols
200m Run
1 Minute Rest Between Rounds
Accessory
A. Dumbbell Skull Crushers, 4 x 10-12
B. Diamond Push-Ups, 4 x 10-12
C. Dumbbell Split Squats, 4 x 6 Each Leg
D. Arnold Press, 4 x 15
Use heaviest weight that allows for good movement quality across all reps.
Building from last week, but aim to beat weight used last week.
Rest as needed between sets.