6-Week Strength Mesocycle
Return-to-form block • July 21 – Aug 24 2025
Context: Male, 48 yrs, lifting ~7 yrs.
Pre-layoff best 5-rep numbers — Squat 250 lb, Bench 195 lb, Deadlift 365 lb, OHP 125 lb.
Block Structure
| Phase | Weeks | Focus | Typical Set/Rep |
|---|
| Accumulation 1 | 2 | Re-build volume (75-80 %) | 4 × 5 • 3 × 5 |
| Accumulation 2 | 3 | Push to 80-85 % | 4 × 5 → 3 × 3 |
| Intensification | 4 | Heavy triples/doubles (85-90 %) | 5 × 3 → 3 × 2 |
| Peak | 5 | Singles @ 90-95 % | 1-2 heavy singles |
| Deload | 6 | Fatigue flush • 60 % | 2 × 5 |
Reference Loads (rounded)
| Lift | 60 % | 70 % | 75 % | 80 % | 85 % | 90 % | 95 % |
|---|
| Back Squat | 150 | 175 | 190 | 200 | 210 | 225 | 240 |
| Bench Press | 115 | 135 | 145 | 155 | 165 | 175 | 185 |
| Deadlift | 220 | 255 | 275 | 290 | 310 | 330 | 345 |
| Overhead Press | 75 | 90 | 95 | 100 | 105 | 110 | 120 |
All numbers in pounds; adjust ±5 lb by bar speed (RPE).
Weekly Templates (Mon - Wed - Fri)
Week 2 — Accumulation 1 (Jul 21-27)
| Day | Main Work | Load / Notes |
|---|
| Mon |
- Back Squat 4 × 5 @ 75 % (190)
- Bench 4 × 5 @ 75 % (145)
- RDL 3 × 8 @ 60 % (220)
|
Band pull-aparts 3 × 15 |
| Wed |
- High-bar pause squat 3 × 3 @ 65 % (160)
- OHP 4 × 5 @ 75 % (95)
- Chin-ups 3 × AMRAP
|
8-min bike flush |
| Fri |
- Back Squat 3 × 5 @ 80 % (200)
- Bench 3 × 5 @ 80 % (155)
- Deadlift 1 × 5 @ 80 % (290)
|
Face pulls 3 × 12 |
Week 3 — Accumulation 2 (Jul 28-Aug 3)
| Mon | Wed | Fri |
|---|
- Back Squat 4 × 5 @ 80 % (200)
- Bench 4 × 4 @ 80 % (155)
- Leg raise 3 × 10
|
- Pause low-bar squat 3 × 3 @ 65 % (160)
- OHP 4 × 5 @ 80 % (100)
- Dumbbell row 3 × 10
|
- Back Squat 3 × 3 @ 85 % (210)
- Bench 3 × 3 @ 85 % (165)
- Deadlift 1 × 5 @ 85 % (310)
- Farmer carries 3 × 40 ft
|
Week 4 — Intensification (Aug 4-10)
| Mon | Wed | Fri |
|---|
- Back Squat 5 × 3 @ 85 % (210)
- Bench 5 × 3 @ 85 % (165)
|
- Light Squat 2 × 5 @ 65 % (160)
- OHP 3 × 3 @ 85 % (105)
- Chin-ups 4 × AMRAP
|
- Back Squat 3 × 2 @ 90 % (225)
- Bench 3 × 2 @ 90 % (175)
- Deadlift 1 × 3 @ 90 % (330)
- Sled pushes 2 × 60 ft
|
Week 5 — Peak (Aug 11-17)
| Mon | Wed | Fri — Test Day |
|---|
- Back Squat 3 × 3 @ 80 % (200)
- Bench 3 × 3 @ 80 % (155)
- RDL 2 × 6 @ 70 %
|
- OHP 3 × 2 @ 88 % (110)
- Light Squat 2 × 3 @ 70 %
- Row 3 × 8
|
- Work up to single @ 92-95 %
(≈ 240 / 185 / 345)
- Back-off 2 × 5 @ 80 %
|
Week 6 — Deload (Aug 18-24)
Each session: Squat + Bench + Deadlift/OHP 2 × 5 @ 60 %
Optional 15-20 min easy cardio & mobility.
Guidelines & Recovery
- Warm-up: 5 min light cardio → dynamic mobility → 3-4 ramp sets.
- RPE caps: ≤ 7 in Acc 1, ≤ 8 by Intensification; bail early if form degrades.
- Nutrition: ~1 g protein/lb BW, carbs pre-/post-lift, 3-4 L water + electrolytes.
- Sleep: 7.5-8 h nightly.
- Joint prep: quick shoulder band & hip airplane drills before heavy work.
Questions or tweaks? Drop a line and adjust loads ±5 lb as bar speed dictates.