-5 sets until you hit a set where you feel like you only have 1 rep left in
. If you feel like CRAP but want to do work, do 2-3 sets of deload weig
x-attempts very infrequently, if at all.
o hit for the given mesocycle and microcycle (week) you're on.
f that cycle and it will automatically affect the future training maxes. (P
hich you increase the weights of your training maxes and it will autom
decrease reps next workout)
d decrease reps next workout)
ght 10-15%)
/Wed/Fri/Sat… or Mon/Tues/Thurs/Fri… etc.
the lower/upper/off/repeat. If you have a limiting schedule, set you
d rather prioritize your upper days, you can put the day(s) off before
Week, click Here
Microcycle 1
(7's Week)
Microcycle 2
(5's Week)
Date/Max
Date/Max
75%
80%
Date/Max
Date/Max
75%
80%
Date/Max
Date/Max
75%
80%
Date/Max
Date/Max
75%
80%
e, with it being okay if you "accidentally" get more than that. Alternati
or most people, this will result in 3-5 reps. Remember to do 95% of th
ntil you hit a set where you feel like you only have 1 rep lef in the ta
here you feel like you only have 1 rep left in the tank.
hit a set where you feel like you only have 1 rep left in the tank.
the tank
n the tank.
ght. If you still feel okay and want to work, drop the weight by 20-25%
Perfect for resets or small bumps along the road)
matically affect the future training maxes. (useful for when things start
ur 4 day workout week in stone, however works best for you.
them instead.
Microcycle 3
(3's Week)
Deload
Date/Max
Date/Max
85%
60%
Date/Max
Date/Max
85%
60%
Date/Max
Date/Max
85%
60%
Date/Max
Date/Max
85%
60%
tively you may prefer the 8-10 rep range.
he starting TRAINING MAX, not your True Max. (You training max begi
ank.
% and do triples, 2-5 sets until you hit a set where you feel like you onl
t getting rough, and can be used alongside resets for long-term scope
Mesocycle 2
Top Set PR Week
Microcycle 1
(7's Week)
Date/Max
Date/Max
75%
Date/Max
Date/Max
75%
Date/Max
Date/Max
75%
Date/Max
Date/Max
75%
ins at 90% of your True/Approximate Max.)
ly have 1 rep left in the tank
e)
Microcycle 2
(5's Week)
Microcycle 3
(3's Week)
Date/Max
Date/Max
80%
85%
Date/Max
Date/Max
80%
85%
Date/Max
Date/Max
80%
85%
Date/Max
Date/Max
80%
85%
Mesocycle 3
Deload
Top Set PR Week
Date/Max
Date/Max
60%
Date/Max
Date/Max
60%
Date/Max
Date/Max
60%
Date/Max
Date/Max
60%
Microcycle 1
(7's Week)
Microcycle 2
(5's Week)
Date/Max
Date/Max
75%
80%
Date/Max
Date/Max
75%
80%
Date/Max
Date/Max
75%
80%
Date/Max
Date/Max
75%
80%
