The System – A 5S Programme

The System

Test 1RM’s to start.

  • Macrocycle – 15 Weeks – Retest 1RM’s at the end of the 15 weeks.

  • Mesocycles – 3 Weeks – Up percentages by 2.5% after each mesocycle (5 in each macrocycle).

  • Microcycles – 1 Week (3 in each mesocycle) –  3 Sessions a week

 Split the 3 Sessions between – Squat (Back/Front/SSB), Bench Press/Overhead Press & Deadlift.

Add 1-2 Assistance exercises to each day (of your choice – work on weaknesses), 3-4 sets of 10 reps (on each).

Use Overhead Press as an assistance exercise for bench press if it is not used as a primary lift.

 

1st Mesocycle

Week 1:

5×5 @75% – 2-3 Minutes Rest

3×10 @65% – Tempo 30X1 for Squat & Bench Press / X130 for Overhead Press / X131 for Deadlift (Can be interchanged for RDL’s at this rep range) – 1-2  Minutes Rest

Total – 55 Reps

Week 2:

5×3 @80% – 3 Minutes Rest

10×2 @60% – Dynamic Effort = Fast (50% + Accommodating Resistance if used) – 1 Minute Rest

Total – 35 Reps

Week 3:

5×1 @90% – 3-5 Minutes Rest

2×5 @75% – 2-3 Minutes Rest

Total – 15 Reps

 

5th mesocycle percentages:

Week 1:

5×5 @85% – 2-3 Minutes Rest

3×10 @75% – Tempo 30X1 for Squat & Bench Press / X130 for Overhead Press / X131 for Deadlift (Can be interchanged for RDL’s at this rep range) – 1-2 Minutes Rest

Total – 55 Reps

Week 2:

5×3 @90% – 3 Minutes Rest

10×2 @70% – Dynamic Effort + Fast (60% + Accommodating Resistance if used) – 1 Minute Rest

Total – 35 Reps

Week 3:

5×1 @95-100% – 3-5 Minutes Rest

2×5 @85% – 3 Minutes Rest

Total – 15 Reps

By |2019-02-06T14:49:48+00:00June 5th, 2017|Categories: Articles|Comments Off on The System – A 5S Programme
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