Advanced Streetlifting Week 5 – Heavy Strength Phase

🔥 Advanced Week 5 – Heavy Strength Phase

Welcome to the Heavy Strength Phase. Training intensity is now significantly higher. Every rep should be performed with maximum focus and intent while maintaining strict technique.

📈 Training Max Adjustment

If Weeks 1–4 felt manageable and all prescribed reps were completed with good technique, consider increasing your Training Max before calculating Week 5 percentages.

Movement Suggested Increase
Weighted Pull-Up +2.5kg to +5kg
Weighted Dip +2.5kg to +5kg
Back Squat +5kg to +10kg

📊 Week 5 Training Percentages

Exercise Training %
Weighted Pull-Up 87.5%
Weighted Dip 87.5%
Back Squat 87.5%

📅 Training Sessions

Day 1 – Heavy Weighted Pull-Up

Exercise Sets × Reps Intensity Rest
Weighted Pull-Ups 6×2 87.5% 4–5 Minutes
Paused Pull-Ups 3×3 Bodyweight 2 Minutes
Chest Supported Rows 3×8 Moderate 90 Seconds

Day 2 – Heavy Weighted Dips

Exercise Sets × Reps Intensity Rest
Weighted Dips 6×2 87.5% 4–5 Minutes
Tempo Dips 3×3 Bodyweight 2 Minutes
Close Grip Push-Ups 3×12 Moderate 90 Seconds

Day 3 – Heavy Squat Strength

Exercise Sets × Reps Intensity Rest
Back Squat 6×2 87.5% 4–5 Minutes
Paused Squat 3×2 77.5% 2 Minutes
Walking Lunges 3×10 Moderate 90 Seconds

🔄 Days 4–6

Day Workout
Day 4 Repeat Day 1
Day 5 Repeat Day 2
Day 6 Repeat Day 3
Day 7 Full Rest

🎯 Week 5 Goal

  • Develop maximum force production
  • Become comfortable handling 87.5% loads
  • Improve neural efficiency
  • Maintain perfect technique under heavy weight
  • Prepare for Week 6 near-maximal training