Sunday, June 30, 2013

Charlie Series Mesocycle Begins!


Charlie Series, 2013

Let's lift something heavy!

It's been about two months since we broke from our lifting and went through the 60-day Endurance series. Now, it's time to get back into moving heavy weight around!

So, here we go!

 PHASES of HEAVY WORK TRAINING

 Phase 1 - 4 Weeks, Sets: 4,  Rep Range: 15-20,  Load: 55-60% 1RM (1 Rep Max)

 Phase 2 - 5 Weeks, Sets: 4, Rep Range: 8-10, Load: 70-80% 1RM

 Phase 3 - 3 Weeks, Sets: 3, Rep Range: 3, Load: 85-95% 1RM

 Phase 4 - 2 Weeks, Sets: 3, Rep Range: 1-2, Load: Find new 1 RM (95-100%)

 Phase 5 (Deload) - 2 Weeks, Sets: 2, Rep Range: 10-12, Load: 50% 1RM