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Old 03-11-2012, 09:27 PM   #4
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Let's take a close look.

Quote:
Heavy = Specified repetition max for the day

Medium = 10-15% lighter load than “heavy” described above

Lighter = A load which would permit the completion of 4 or more reps more than that prescribed for the set (i.e. if the set calls for 10 reps you choose a load which you can get for 14+ reps)
Quote:
I have purposely left the loads and routine in general somewhat vague as I firmly believe the reader must experiment within the parameters of the general template provided.
So it is a pretty general. I would probably go by feel each day while warming up, except when it states going to a PR.

The following weeks are PR attempts:

Quote:
week 3 - reverse bands: 1x3 personal record (pr) attempt, then 1x3 medium

week 4 - against bands: 1x3 pr attempt, 1x3 lighter

week 10 - against bands: 1x3 pr attempt, then big single

week 13 - box pulls: pr attempt

week 14 - against bands: pr attempt, then 1x3 lighter
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