Strength Cycle

03/16/10

I took friday off. The weekend was extremely rough. Went out to st. patricks day. I drank way too much. I am actually now just feeling better. Today will be the start of a 4 week strength cycle. I am going to keep it simple and use Squat, Deadlift, Press, and Bench Press. This week is based off of my "working 1RM=90%"


Squat 1RM=335
90%=301

% of 90%-the weight is actually is/how many reps to do

2-3 minutes rest between every set

Warmup
40%-135#/5
50%-155#/5
60%-185#/5
Workout
65%-195#/5
75%-225#/5
85%-255#/10 (last set is max rep set. I think I could have done a couple more. I was taking about 2 seconds at most at top before descending)

Press 1RM-175
90%=157

Warmup
40%-65#/5
50%-75#/5
60%-95#/5
Workout
65%-105#/5
75%-115#/5
85%-135#/10 (max rep set)

I thoroughly enjoyed doing today's workout. I do hope to see big strength gains.