Crimson Titan
WEEK TWO
W1 Complete
Foundation
→
Now: Progression
Notorious FoX — Crimson Titans Strength Path
House One · Strength Guild
WEEK 2
STRENGTH
PROGRESSION
The technical standards from Week 1 remain unchanged.
The weight does not.
This is where the foundation starts carrying real load.
↑ from 4×5
5×4
Main Lift Prescription
3×8–10
Accessory Work
↑ from 6–7
RPE 7
Intensity Target
↓ from 15 min
12 min
Zone 2 Conditioning
What Changed
Same Standards.
Same Standards.
Heavier Load.
Week 1
4 × 5
Main Lift
Week 2
5 × 4
Main Lift
Week 1
RPE 6–7
Intensity
Week 2
RPE 7
Intensity
Main Lift5 × 4 ↑ volume
Accessories3 × 8–10
Core Work3 Sets
Conditioning12 min Zone 2 ↓ reduced
IntensityRPE 7 ↑ heavier
Main Lift Tempo2 – 1 – 1 ↑ faster
Accessory Tempo2 – 0 – 2
—
Primary Goals
Reinforce squat, press, and hinge mechanics under increased load
Maintain consistent bracing under heavier tension
Improve bar speed during the concentric (upward) phase
Build structural strength in supporting musculature
Increase total workload without compromising technique
Finish each session feeling strong and technically consistent — not exhausted. Strength is a long-term process built through progressive overload and disciplined execution.
The Progression Rule
If You Earned It,
If You Earned It,
Load It.
Week 2 progression is conditional. The weight increase is earned through technical performance — not assumed.
If Week 1 was clean:
Add Weight
- Upper body lifts → +5 lbs
- Lower body lifts → +5–10 lbs
- Every set, every rep looked the same
- Bracing held throughout all work sets
If form broke down:
Same Weight
- Technique dropped under fatigue
- Bracing lost on later sets
- Repeating builds true strength
- Patience now pays off later
Every Session Starts Here
Warm-Up & Ramp Sets
Warm-up protocol unchanged. Ramp sets now include an optional 4th set approaching working weight.
Brisk Walk / Bike
3 Minutes
Arm Circles
10 Each Direction
Hip Circles
10 Reps
Bodyweight Squats
10 Reps
Hip Hinge Drill
10 Reps
New this week: Optional Warm-Up 4 at ~75% × 2 reps. Use it to mentally and physically prepare for the heavier working sets.
Week 2 Training Days
The Three Sessions
1Warm-Up
2Back Squat
3Romanian DL
4Walking Lunges
5Plank
6Zone 2 Cardio
Main Lift — Day 1
Barbell Back Squat
5
Sets
4
Reps
Coaching Focus
- Stronger brace before descent
- Maintain knee tracking throughout
- Drive upward explosively
- Weight should feel noticeably heavier
Session Cue
- "Controlled down — powerful up."
- The descent is deliberate
- The drive is aggressive
- Every rep, same standard
"Controlled down — powerful up."
Accessories
Romanian Deadlift
Posterior chain development to support the squat. Slight knee bend, hips drive back, neutral spine, bar close to legs.
↑ Add 5–10 lbs from Week 1 if possible
3×10
90 sec rest
Walking Lunges
Unilateral leg strength and knee stability. Long stride, front shin vertical, chest tall.
↑ Increased to 12 reps each leg
3×12
each leg
Core Stability
Plank
3 sets × 40–50 sec. ↑ Increased time under tension from Week 1. Ribs down, glutes tight, neutral spine.
Conditioning
Zone 2 Cardio
12 minutes. ↓ Reduced from 15 min to allow recovery from increased strength workload. Incline walk / bike / rower.
1Warm-Up
2Bench Press
3DB Row
4Incline DB Press
5Pallof Press
6Zone 2 Cardio
Main Lift — Day 2
Barbell Bench Press
5
Sets
4
Reps
Coaching Focus
- Maintain tight upper back throughout
- Controlled, deliberate descent
- Aggressive press on the way up
- Stay tight — heavier weight demands more tension
Session Cue
- "Stay tight — press hard."
- Upper back stays locked in place
- Heels drive through the floor
- Bar path: lower chest → shoulders
"Stay tight — press hard."
Accessories
One-Arm Dumbbell Row
Upper back strength for pressing stability. Pull elbow toward hip, pause briefly at top, control the descent.
↑ Increase weight slightly if Week 1 felt easy
3×10
90 sec rest
Incline Dumbbell Press
Upper chest and shoulder stability. Moderate incline, slow lowering phase, full stretch at the bottom.
↑ Slightly heavier loading encouraged
3×8–10
90 sec rest
Core Stability
Pallof Press
3 sets × 12 reps. ↑ Increased from 10 reps. Anti-rotation stability. Stand tall, press cable straight forward, resist the cable pulling you.
Conditioning
Zone 2 Cardio
12 minutes. ↓ Reduced from 15 min. Incline walk / stationary bike / rower. Conversational pace — mildly winded.
1Warm-Up
2Deadlift
3Hip Thrust
4Pull-Ups / Pulldown
5Side Plank
6Zone 2 Cardio
Main Lift — Day 3
Conventional Deadlift
5
Sets
4
Reps
Coaching Focus
- Create full-body tension before pulling
- Keep bar in contact with the legs
- Drive hips through at lockout
- Remain smooth and technically perfect
Session Cue
- "Tension first, then lift."
- Pull the slack out of the bar
- Push the floor away — don't just pull
- Chest tall at lockout
"Tension first, then lift."
Accessories
Barbell Hip Thrust
Glute strength for deadlift support. Chin tucked, ribs down, full hip extension. Pause at the top.
↑ Add small weight increase if Week 1 was smooth
3×10
90 sec rest
Pull-Ups / Lat Pulldown
Lat strength for deadlift stability. Full range of motion, controlled reps, elbows driving to ribs.
Goal: controlled reps with full range — no cheating
3×10
90 sec rest
Core Stability
Side Plank
3 sets × 35 sec each side. ↑ Increased from 30 sec. Lateral core stabilizers. Hips stacked, don't sag.
Conditioning
Zone 2 Cardio
12 minutes. ↓ Reduced from 15 min. Incline walk / stationary bike / rower. Conversational pace — mildly winded.
End-of-Week Checkpoint
By Week's End,
By Week's End,
You Should:
✓
Feel Comfortable Increasing Weight
The load increase didn't panic you — it challenged you.
✓
Maintain Technique Under Heavier Load
Every rep still looks the same regardless of the extra weight on the bar.
✓
Feel Stronger and More Stable
Compound lifts feel more natural, more controlled, more yours.