November 1 – 5/3/1 – First cycle – Week 4 [DELOAD]

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 = […]