Get Strong
Heavy. Programmed. Peaked.
Big lifts, low reps, peaking blocks built by competitive lifters.
- Length
- 10–14 weeks
- Sessions / wk
- 3–5
- Main lift sets
- 3–5 / week
- Peak
- Week 12
Overview
What this is
Strength work centres the squat, bench, deadlift and overhead press. Heavy doubles, triples and singles programmed in waves so you peak fresh on test day, not buried under junk volume. Every accessory has a job - fix a weak point or support the next main-lift PR.
Why it works
Maximal strength is a skill. The neural system needs heavy exposures (>85% 1RM) programmed at the right density, while connective tissue and technique are built with sub-maximal volume work between peaks. Onyx blocks separate those two jobs cleanly.
What's inside
Built into every block
- % 1RM based programming with weekly auto-regulation by RPE
- Compound primary lifts + targeted assistance for sticking points
- Wave-loaded peaking blocks that build to a true 1RM test
- Form-check protocols on every main lift, every week
- Built-in technique work for the rack pull, paused bench and tempo squat
- Deload weeks every 4th week - volume cut, intensity preserved
Training structure
Block-by-block breakdown
Main lifts 5×5 at 70–77% 1RM. Heavy back, hamstring and triceps assistance. RPE 7–8 cap.
Volume cut 50%. One easy top single at 80% to maintain pattern. Sleep, food, mobility.
Main lifts 4×3 at 80–87%. Pause work and tempo variations as second movement. Accessories drop to 3×8.
Singles at 88–95%, doubles at 85%. Competition commands on squat and bench. Accessories halved.
Open the week with one easy day, then attempt new 1RMs on squat, bench and deadlift with full warm-up protocol.
Sample training week
A week in the program
Coaching principles
Rules of the road
Skill before grind
Every rep at sub-maximal weight is a chance to rehearse the perfect rep you'll need at 95%. Treat 70% like 100%.
Specificity wins
If you want a big squat, squat - often, heavy, and with the bar position you'll compete in. Accessories support; they don't replace.
Manage fatigue ruthlessly
Singles at 90%+ are a withdrawal from a small bank. Earn them with volume work, then cash in during peak weeks.
Bar speed is feedback
If the bar slows more than 20% rep-to-rep at the same weight, the set is done. RPE caps protect the next session.
Nutrition
Fuel the work
- Calories: maintenance to +10% - strength needs fuel, not a surplus
- Protein: 1.8–2.2 g/kg, spread across the day
- Carbs: 5–7 g/kg on heavy main-lift days
- Sodium and electrolytes pre-session for pump and pressure on heavy singles
Recovery
Recover to repeat
- 8+ hours of sleep - CNS recovery limits peak weeks
- Foam roll and band work daily, 5–10 minutes
- No high-intensity cardio in the 48h before squat or deadlift day
- Track resting HR weekly - a 5 bpm spike is a deload signal
Who it's for
Intermediate to advanced lifters with a clean technical base on the squat, bench and deadlift, chasing real PRs or prepping for a first meet.
Who it's not for
Lifters in their first year of training - build technique and base strength with linear progression first.
Frequently asked
Answers, fast
Ready to start get strong?
Open the Onyx app and pick the program tier that fits your level.