Advanced Streetlifting Week 6 – Near-Maximal Strength Phase

🚀 Advanced Week 6 – Near-Maximal Strength Phase

This is the heaviest training week of the program. The goal is to expose your body to near-maximal loads while preserving technique and recovery. Every repetition should be deliberate, explosive, and technically sound.

⚠️ Recovery Requirements

  • Sleep: 8–9 Hours Minimum
  • Protein: 1.8–2.2g per kg Bodyweight
  • Water: 35–45ml per kg Bodyweight
  • Daily Steps: 6,000–10,000
  • Avoid additional max-effort training
  • Prioritize mobility and recovery work

📊 Week 6 Training Percentages

Exercise Training %
Weighted Pull-Up 90%
Weighted Dip 90%
Back Squat 92.5%

📅 Training Sessions

Day 1 – Near-Maximal Weighted Pull-Ups

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

Day 2 – Near-Maximal Weighted Dips

Exercise Sets × Reps Intensity Rest
Weighted Dips 5×2 90% 5 Minutes
Tempo Dips 3×2 Bodyweight 2 Minutes
Close Grip Push-Ups 3×10 Moderate 90 Seconds

Day 3 – Near-Maximal Squat Strength

Exercise Sets × Reps Intensity Rest
Back Squat 5×2 92.5% 5 Minutes
Paused Squat 3×2 80% 2 Minutes
Walking Lunges 2×10 Light 60 Seconds

💡 Peak Week Preparation

Week 7 will reduce training volume while maintaining intensity. This allows fatigue to decrease and strength to peak for Week 8 PR Testing.

🔄 Days 4–6

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

🏆 Week 6 Goal

  • Successfully handle near-maximal loads
  • Maintain perfect lifting technique
  • Reduce unnecessary accessory fatigue
  • Prepare nervous system for peak performance
  • Enter Week 7 healthy and recovered