Dan Anderson
Level 3 Valued Member
I just finished a 9 week wave cycle and followed the advanced plan in DD. I hit a 5 rep pr in my bp, dl, and a good set in my sqt. My plan now is to do an 8 week step cycle with the hope of adding 10lbs to my bp & dl 5 rep max & 5 pounds to my squat 5 rep max. I am considering doing a step cycle just to make things different enough. Here is the weekly schedule I been on and plan staying on.
Monday - Bench day- I take around 5 sets to build up to my best set of the day.
Bent over lateral raises 3-4sets of around 10. I have been doing weighted dips on this day as well. Usually 5 sets of 8-10.
Wednesday - Squat & deadlift day. I do around five sets to build up to my best set of the day. Usually finish this day with some swings. Sets of 10 with around 70% of body weight.
Thursday-Main assistance lift of the week. Mainly consist of rows & military press.
Saturday - lighter front sqts and usually 10x10 swings. Finish the day with some lower back extensions.
Some questions about monday & wednesday. In the book back off sets are not discussed. When would it be appopriate or advisable to add some backoff setsto bench, squats and deads.
Thanks ,
Dan
Monday - Bench day- I take around 5 sets to build up to my best set of the day.
Bent over lateral raises 3-4sets of around 10. I have been doing weighted dips on this day as well. Usually 5 sets of 8-10.
Wednesday - Squat & deadlift day. I do around five sets to build up to my best set of the day. Usually finish this day with some swings. Sets of 10 with around 70% of body weight.
Thursday-Main assistance lift of the week. Mainly consist of rows & military press.
Saturday - lighter front sqts and usually 10x10 swings. Finish the day with some lower back extensions.
Some questions about monday & wednesday. In the book back off sets are not discussed. When would it be appopriate or advisable to add some backoff setsto bench, squats and deads.
Thanks ,
Dan
