Halcyon Strength

Focus on the process , rather than the outcome and the results will come.

The slower the results, the better.

The slower the results, the more sustainable they are as you progress through your health and fitness journey.

The slower the results, the harder they are to regress if you were to take time away from the gym or get sick.

The slower the results, the better.

STANDARD SETS - CONSTANT LOADING

Standard sets are as basic as basic gets when it comes to programming and there are 2 ways to go about loading these:

-Constant loading (200,200,200)
-Step Loading (195,200,205)

Today, we're going to focus on constant loading.

When we are loading for standard sets utilizing constant loading, we are keeping the load the same for every set (hence why we call it CONSTANT loading).

These are best utilized for accumulation phases because we generally start with a higher intensity (load) with these phases as the goal is to accumulate reps each week.

Pictured is an example you can utilize using standard sets - constant loading for a 12-week macrocycle.

If programmed properly, your performance should look similar to this:

Accumulation 1
Bench Press: 3 x 3-5 @ 200 lbs
Week 1: 5,3,2 (10)
Week 2: 5,4,3 (12)
Week 3: 5,5,4 (14)
Week 4: 5,5,5 (15)

And this does not have to be limited to 4 weeks, you may perform each rep scheme until you do achieve the target reps at the target loads. 4 weeks generally is a good point to switch it up to keep your CNS and muscles guessing.

Athlete: Logan Roach
Coach: Colten Nall

Left Picture: November 2021
Weight: 173.6

Right Picture: November 2022
Weight: 206.9

Logan and I have been working together since February of 2021 and he has made exceptional progress in the time we’ve been working together.

When we first started, Logan weighed 157 pounds. He now weighs over 200 pounds.

His original goal when we first started working together was to squat 315 lbs for 1 rep, bench 225 pounds for 1 rep and deadlift 405 pounds for 1 rep… here’s where he started with his maxes and what he achieved during our most recent assessment:

Back Squat:
2/10/2021: 185 for 2 reps (190)
12/3/2022: 385 for 1 rep (+195)

Bench Press:
2/10/2021: 135 for 1 rep (135)
12/3/2022: 260 for 1 rep (+125)

Deadlift:
2/10/2021: 185 for 2 reps (190)
12/3/2022: 405 for 1 rep (+215)

He has hit every single strength goal he set out for himself since he began his journey with me over 2 years ago. He not only hit those goals, he did it quicker than expected AND added some body weight in the process (he made this a goal after a few months in seeing he was getting heavier on the scale).

Even though all of his goals have been achieved, we’re not done yet.