STARTING OFF
In order for the program to work effectively, you need to know your max lifts. These max lifts
should be clean one rep maxes, do not speculate on these or overestimate yourself. It is better to start slow and have momentum, than to overestimate your maxes and have to repeat a
whole block of training.
If you only have 3 or 5 rep maxes to go off of, I recommend you find a 1 rep max calculator on
Google, you shouldn’t estimate one rep maxes off anything higher than 5 reps. Once you have
put in your maxes, the programme will automatically adjust and then you will know what to do.
HOW TO TRAIN
The programme works in a way where you have straight sets with the main movement for the
day and then accessories after. Warming up to the sets should be done in even incremental
jumps, for example if you have a top set of 100kg x 3, you would do warmups in 20kg jumps,
starting with the bar for roughly 12 reps and lowering the reps until you reach your set weight.
Following your top set are the assistance exercises, make sure you warm up properly to the
sets and to keep track of your lifts for that week, plug them into the spreadsheet.
I would recommend a 3-5 minute rest time between sets on the main lifts and 1-3 mins on the
accessory lifts, depending on the intensity of the exercise.
FINISHING AND REPEATING THE PROGRAM
The programme can be repeated as many times as you would like. When you have finished the
12 weeks of training, you should deload for a week and test your maxes again. Once you have
your maxes again, adjust them on the programme and continue to run it.
I want to stress that deloading is extremely important and if you do not deload, it might lead to
you running into plateaus faster than you might want. If you do not wish to test your maxes, I
would recommend adding 5kg to the lower body lifts (Squat, Deadlift) and 2.5kg onto the upper
body lifts (Ohp, Bench).