5 sets until you hit a set where you feel like you only have 1 rep left in If

5 sets until you hit a set where you feel like you

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-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)
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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
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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%
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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
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ur 4 day workout week in stone, however works best for you. them instead.
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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%
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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
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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%
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ins at 90% of your True/Approximate Max.) ly have 1 rep left in the tank e)
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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%
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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%
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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%
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