Block 12 - Deadcember

Welcome to STS’s version of Deadcember—our annual month-long focus on becoming stronger, smarter, and more resilient. This year, we’re expanding beyond the hex bar and diving into all deadlift variations to strengthen the entire posterior chain and push our limits both physically and mentally.

Structured Progression for 2025

Throughout the block, we’ll follow a clear and consistent progression using an ascending pyramid scheme. Each set will gradually increase in intensity, helping us refine technique, build confidence, and steadily grow stronger.

So What’s New for 2025?

Deadlift Variations: From hex bar to conventional, sumo to Romanian, and everything in between—we’ll rotate through multiple deadlift styles to target a wider range of strength qualities and movement patterns. Each variation will challenge you in new ways and develop well-rounded lifting ability.

Ascending Pyramid Strength Work: All remaining strength and accessory movements will follow an ascending pyramid format: starting with higher reps and lighter loads, then increasing the weight as the reps drop. This progression builds power, reinforces technique under fatigue, and pushes near-max effort on our barbell lifts by the end of each session.

Conditioning: We’re continuing to advance our cardio work with a mix of VO₂ max intervals, capacity sessions, and tempo training. Each session targets a different component of aerobic and anaerobic development, leading to improved overall cardiovascular fitness and performance.

The Goal

Deadcember is about building a stronger foundation heading into the new year. With varied deadlift work, structured strength progression, and purposeful conditioning, you’ll finish the year more powerful, better conditioned, and more confident than when you began.

Embrace Deadcember

This month isn’t about one lift—it’s about becoming a more capable mover.Show up, trust the process, and push your limits with purpose every day.

Let’s finish 2025 strong and set the tone heading into 2026!