Mon, Sep-04-06, 11:16
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Senior Member
Posts: 1,240
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Plan: UDS
Stats: 199/190/190
BF:12%/11%/6%
Progress: 100%
Location: Pflugerville, TX
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Pavel's 'Pins to Pillars' ... revisted.
A four week squat cycle, training 3x per week (12 total workouts).
For all workouts do 10x5 (10 sets of 5 reps).
First workout, weight is 50% of 1RM.
Each workout after - add 5lbs. per workout.
Rest 30 - 90 seconds between sets. As the weight goes up, you are allowed to rest up to 3 minutes.
NOTE: Since this four week routine has you going to the gym three times per week and is high volume, you may want to stop all training for other muscle groups during this time. If you can’t do that, then go in one other day and do pull-ups (five sets of as many as you can) and maybe some military press. Stick somewhere around 5x5 or 3x5 for the presses.
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