Squat Template, Thanks to Rif.
Week One 70% 8 sets of 3 1 min /sets
Week two 75% 8 sets of 3 1.5 min/sets
Week three 80% 6 sets of 2 2 min/sets
Week four 85% 4 sets of 2 2 min /sets
Week five 70%x2 75%x2 80%x2 85%x2 90%x2x2
Week six 70%x2 75%x2 80%x2 85%x2 90%x1 101-103%x1
This is how everything stacks up so far.
Monday
Squat using template above
KJ's 15/15 V02 Max
Wed
Heavy bench
Startng at 6x1 and working that weight into 5x5 into as many weeks as nessicary
heavy back
KJs VO2 Max
Friday
DL using a template
Heavy Band swings
Sat.
Light bench
repitition back
optional accesory work ( close grip bench SLDLs ect )
Week two 75% 8 sets of 3 1.5 min/sets
Week three 80% 6 sets of 2 2 min/sets
Week four 85% 4 sets of 2 2 min /sets
Week five 70%x2 75%x2 80%x2 85%x2 90%x2x2
Week six 70%x2 75%x2 80%x2 85%x2 90%x1 101-103%x1
This is how everything stacks up so far.
Monday
Squat using template above
KJ's 15/15 V02 Max
Wed
Heavy bench
Startng at 6x1 and working that weight into 5x5 into as many weeks as nessicary
heavy back
KJs VO2 Max
Friday
DL using a template
Heavy Band swings
Sat.
Light bench
repitition back
optional accesory work ( close grip bench SLDLs ect )
posted by Royce at 8:22 AM
3 Comments:
cool dude let me know how it goes. if you use the same template for deads use single instead of reps and do
1) 15 singles
2) 12 singles
3)8 singles
4)4-6 singles
5) 2-4 singles
6)max single or recycle.
Royce,
I am using the same template from Mark for squats too! I just started last week on Tuesday! It was killer... but I did it and all the squats were deep enough.
Cool Rif I have your DL cycle archived from the WSB article on DD.
Fawn shweet, squats are fun. Something so primaly cool about them. Stand up or be crushed.
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