Numbers and work for training, week 4 [Deload week] No max effort; let the muscles recoup for a week before starting the next cycle.
(First cycle beginning numbers) Military Press: 115 x 10 (x .0333 + 115) EST 1RM = 153 (90% = 138)Deadlift: 405 x 2 (x .0333 + 405) EST 1RM = 432 (90% = 389)
Bench: 185 x 8 (x .0333 + 185) EST 1RM = 234 (90% = 210)
Squat: 365 x 4 (x .0333 + 365) EST 1RM = 414 (90% = 373) Monday:
Military Press
138 (Warm ups: Stretch – Jump Rope and/or Broom handle stretch 40% x 5 = 55
50% x 5 = 70
60% x 5 = 82 Assistance Work #2:
Dips:
5 sets of 15 Chin-ups:
5 sets of 10 Tuesday:
Deadlift
389 (Warm ups:
Stretch – Foam roll, hip flexors/quads, band/touch toes) 40% x 5 = 155
50% x 5 = 195
60% x 5 = 235 Assistance Work #2:
Good morning:
5 sets of 12 Hanging leg raise:
5 sets of 15 Thursday:
Bench Press:
210 (Warm ups:
Stretch – Jump Rope and/or Broom handle stretch 40% x 5 = 85
50% x 5 = 105
60% x 5 = 125 Assistance Work #2:
DB Bench:
5 sets of 15
DB Row:
5 sets of 10 Friday: Squat
373 (Warm ups:
Stretch – Foam roll, hip flexors/quads, band/touch toes) 40% x 5 = 150
50% x 5 = 185
60% x 5 = 225 Assistance Work #2:
Leg press:
5 sets of 15 Leg Curl:
5 sets of 10