-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 weigx-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. (Phich you increase the weights of your training maxes and it will automdecrease 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 youd rather prioritize your upper days, you can put the day(s) off before
e, with it being okay if you "accidentally" get more than that. Alternatior most people, this will result in 3-5 reps. Remember to do 95% of thntil you hit a set where you feel like you only have 1 rep lef in the tahere 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 tankn 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.
tively you may prefer the 8-10 rep range.he starting TRAINING MAX, not your True Max. (You training max begiank.% and do triples, 2-5 sets until you hit a set where you feel like you onlt getting rough, and can be used alongside resets for long-term scope
Mesocycle 2Top Set PR WeekMicrocycle 1 (7's Week)Date/MaxDate/Max75%Date/MaxDate/Max75%Date/MaxDate/Max75%Date/MaxDate/Max75%
ins at 90% of your True/Approximate Max.)ly have 1 rep left in the tanke)