JXPFitness
Strength Block 1 · Week 7 of 7

Week 7

Deload + testNov 23 to Nov 29

Thanksgiving week. Light work, two tests, then Block 2 gets built from your numbers.

BlockDay 2 of 49
0/40
Sessions
10:30–11:30
Gym
Weigh in
Bodyweight
Mon
Nov 23
Test
Test: Clean
Deload squat + clean 5RM
  • Clean: work up to a 5RM
  • Squat 3x5 deload
  • Target: 195 back
50 minOpen
Tue
Nov 24
Test
Test: Bench
225 for max reps
  • Bench 225 for max reps
  • Summer was 10. Week 1 was 6.
  • Rows 3x8
40 minOpen
Wed
Nov 25
Speed
Easy speed
Optional
  • 3 long hills at 80%
  • Flips
25 minOpen
Thu
Nov 26
Rest
Thanksgiving
Off
  • Eat
  • Family
  • No lifting
RecoverOpen
Fri
Nov 27
Rest
Off
Rest
  • Walk
  • Eat
RecoverOpen
Sat
Nov 28
Upper
Optional pump
Nothing heavy
  • Arms, delts, pull-ups
  • Failure OK
  • No heavy pressing
40 minOpen
Sun
Nov 29
Rest
Off
Block 2 starts tomorrow
  • Send CASH your numbers
  • Block 2 gets built
RecoverOpen