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Old 12-25-2012, 12:21 AM   #36
Vin1968
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Join Date: Sep 2011
Location: Downingtown, Pennsylvania
Posts: 335
Training Exp: 2-3 years
Training Type: Wendler 531
Reputation: 9051
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Default Reverse Pyramid Training; Week 22

Tuesday, 12/18/12

Light phase of the cycle


Front Squat 3 x 6-8

Warm Up

Bar x 10
95 x 5
135 x 5

Working Sets

165 x 8 x 3


Single Leg Calf Raise 2 x 15-20

BW+65 x 15 x 2


RDL 3 x 6-8

Warm Up

Bar x 10
95 x 5
115 x 5

Working Sets

155 x 8 x 3


Side Bends 3 x 20

35 x 10 x 3


Nothing special, Friday and Monday will be medium days, then after the holidays I will start going full-bore. Still not pressing, hopefully I will be able to Bench, OHP, and Dip with light weights after the holidays.




Thank you, come again





Monday, 12/24/12
Fasted Training: 10g BCAAs



Deadlift 2 x 3-5 RPT

All sets RAW, working sets w/chalk

Warm Up

145 x 6
225 x 3
255 x 2
315 x 1

Working Sets

365 x 5... 4 o/o and 1 u/o
330 x 7


Weighted Chin Up 3 x 4-6 RPT

BW+40 x 6
BW+25 x 7
BW x 6


1 Arm BB Row 3 x 6-8

90 (115 w/bar) x 8 x 3





Well, today ends my incorporation of staged cycles. Cycle shmycles.

For all of you leangainer/intermittent fasters, here is a great calculator: Intermittent Fasting macro calculator





Thank you, come again
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Last edited by Vin1968; 12-25-2012 at 12:59 AM.
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