TRAINING PROGRAM 7TH OCTOBER - X

MICROCYCLE
mon: SN, FS
tue: CJ, BS
wed: SN, Pull
thu: FS
fri: SN, CJ, Pull
sat: PSN, PCJ, BS
sun: REST
MACROCYCLES
Repetitive Effort phase (4 weeks) (lifts = more variations / doubles)
FS :
monday - Paused FS x 5, FS 3x8
Thursday - Pause FS x 1, FS 3-5x5
BS :
Tuesday- Paused BS x 1, BS 10RM + 2 x drop set of 10
Saturday- Paused BS x 5, BS 3-5x5
Pull :
Wednesday- 3-5x5 (Alternate SN / CN pull by week)
Friday- Heavy 1-3RM + 6x2 dynamic effort (Alternate depending on bruise)
Maximum Effort phase (4 weeks) (lifts = less variations / more singles)
FS :
Monday- Paused FS x 1-5, FS 3-5x5
Thursday- FS Top set 1-5, FS 3-6x3

BS :
Tuesday- Paused BS x 1-5, BS 3-5x5
Saturday- BS top set 1-5, BS 3-6x3 (cautious of high vol!)
Pull :
Wednesday ; 3-6 x 3 Heavy pulls (Alternate SN / CJ by the week)
Friday: 1-3 Heavy + 3-6x2 dynamic effort
Top sets = warm up to 95%x1 then decide on rep range for top set