Operation sea lion - Strength Block

The Strength Block is the second phase of Operation Sea Lion, designed to convert hypertrophy into raw strength. After 16 weeks of building muscle, this 8-week cycle sharpens your nervous system and reinforces maximal movement patterns across the Big 3 lifts (squat, bench, deadlift).

You’ll train 7 days a week using a 2-3-2 split, each main day starting with a top single @ RPE 7–9, followed by low-volume backoff sets and targeted accessories to maintain size and strengthen weak links.

The Philosophy:

This block is built for lifters who:

Want to lift heavier without burning out

Need a transition between volume and peaking

Respect intelligent fatigue management

Are chasing long-term powerlifting progression





Program Highlights:

8 Weeks of structured progression

Top singles to build confidence near max weights

Backoffs taper down in volume, up in intensity

Core-focused ab work for bracing strength

Weekly mobility/recovery days to avoid injury



Results You Can Expect:

More power out of the hole on squats

Cleaner, tighter top bench sets

Deadlift bar speed under heavy loads

Stronger abs and posterior chain

CNS adaptation to higher loads, prepping for PR testing or peaking




When this Strength Block ends, you’ll be primed to enter a 4-week Peaking Phase or test your new 1RMs with absolute confidence.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Pendlay Row

Hanging Leg Raise

Bench Press (Barbell)

Bench Press (Close Grip)

Overhead Press (Dumbbell)

Lateral Raise (Cable)

Squat (Barbell)

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Pull-Up (Weighted)

Barbell Row

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Glute-Ham Raise

Back Extension

Standing Calf Raise

Dip (Bodyweight)

Chest Fly (Machine)

Overhead Tricep Extension (Cable)

Push Up

Tempo Squat (Barbell)

Lat Pulldown

Seated Row (Machine)

 Mobility / Recovery

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