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Old 06-11-2010, 09:39 AM   #4
styrkecoach
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Quote:
Originally Posted by BendtheBar View Post
For Squats, bench and deadlift I used this 4 week cycle:

Week 1
55 x 5 reps
65 x 4 reps x 2 sets
75 x 3 reps x 2 sets
85 x 2 reps x 2 sets

Week 2
60 x 4 reps
70 x 3 reps x 2 sets
80 x 2 reps x 2 sets
90 x 1 rep x 2 sets

Week 3
65 x 4 reps
75 x 3 reps x 2 sets
85 x 2 reps x 2 sets
95 x 1 rep x 2 sets

Week 4
70 x 3 reps x 2 sets
80 x 2 reps x 1 set
90 x 1 reps x 1 set
100 x 1 rep
105 x 1 rep
110 x 1 rep
se that you have an average of:

week1 7sets-22reps-72%
week2 7sets-16reps-77%
week3 7sets-16reps-82%
week4 7sets-7reps-89%

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