Next week will be the last one of my current strength training cycle, and then I’ll take a week off. After that, I’d like to begin a cycle with the lifts below and work out three times a week:
Workout A
Flat Bench Barbell Press
Barbell Deadlift
Power Clean
Workout B
Barbell Squat
Barbell Overhead Press
Bent-Over Barbell Row
The program should add 5% to the current 1RM of all lifts. It should add another 2 Kg / 4 lbs. to the Flat Bench Barbell Press, Power Clean, Barbell Overhead Press, and Bent-Over Barbell Row, 6 Kg / 12 lbs to the Barbell Deadlift, and 4 Kg / 8 lbs to the Barbell Squat.
There will always be 2 working sets except for the last week where I want to max out.
Week / reps / % of new RM
1 / 8 / 60
2 / 8 / 65
3 / 8 / 70
4 / 8 / 75
5 / 6 / 80
6 / 4 / 85
7 / 2 / 90
8 / 2 / 95
9 / 1 / 100
I don’t know anything about programming strength cycles, so any comments on this very first attempt would be great.
Workout A
Flat Bench Barbell Press
Barbell Deadlift
Power Clean
Workout B
Barbell Squat
Barbell Overhead Press
Bent-Over Barbell Row
The program should add 5% to the current 1RM of all lifts. It should add another 2 Kg / 4 lbs. to the Flat Bench Barbell Press, Power Clean, Barbell Overhead Press, and Bent-Over Barbell Row, 6 Kg / 12 lbs to the Barbell Deadlift, and 4 Kg / 8 lbs to the Barbell Squat.
There will always be 2 working sets except for the last week where I want to max out.
Week / reps / % of new RM
1 / 8 / 60
2 / 8 / 65
3 / 8 / 70
4 / 8 / 75
5 / 6 / 80
6 / 4 / 85
7 / 2 / 90
8 / 2 / 95
9 / 1 / 100
I don’t know anything about programming strength cycles, so any comments on this very first attempt would be great.