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General Training Prog Oct 13

This training program outlines a 7 week macrocycle split into a 4 week repetitive effort phase and a 4 week maximum effort phase. The repetitive effort phase focuses on exercise variations and doubles with sets of 5-10 reps. The maximum effort phase reduces variations in favor of more heavy singles and singles followed by backoff sets of 3-6 reps. Core lifts of squat, bench press, and pulls are performed 2-3 times per week with prescribed rep schemes and intensities outlined for each macrocycle phase.

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353 views1 page

General Training Prog Oct 13

This training program outlines a 7 week macrocycle split into a 4 week repetitive effort phase and a 4 week maximum effort phase. The repetitive effort phase focuses on exercise variations and doubles with sets of 5-10 reps. The maximum effort phase reduces variations in favor of more heavy singles and singles followed by backoff sets of 3-6 reps. Core lifts of squat, bench press, and pulls are performed 2-3 times per week with prescribed rep schemes and intensities outlined for each macrocycle phase.

Uploaded by

bobbyatopk
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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TRAINING PROGRAM 7TH OCTOBER - X MICROCYCLE mon: SN, FS tue: CJ, BS wed: SN, Pull thu: FS fri: SN,

CJ, Pull sat: PSN, PCJ, BS sun: REST MACROCYCLES Repetitive Effort phase (4 weeks) (lifts = more variations / doubles) FS : monday - Paused FS x 5, FS 3x8 Thursday - Pause FS x 1, FS 3-5x5 BS : Tuesday- Paused BS x 1, BS 10RM + 2 x drop set of 10 Saturday- Paused BS x 5, BS 3-5x5 Pull : Wednesday- 3-5x5 (Alternate SN / CN pull by week) Friday- Heavy 1-3RM + 6x2 dynamic effort (Alternate depending on bruise) Maximum Effort phase (4 weeks) (lifts = less variations / more singles) FS : Monday- Paused FS x 1-5, FS 3-5x5 Thursday- FS Top set 1-5, FS 3-6x3 BS : Tuesday- Paused BS x 1-5, BS 3-5x5 Saturday- BS top set 1-5, BS 3-6x3 (cautious of high vol!) Pull : Wednesday ; 3-6 x 3 Heavy pulls (Alternate SN / CJ by the week) Friday: 1-3 Heavy + 3-6x2 dynamic effort Top sets = warm up to 95%x1 then decide on rep range for top se

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