would it be possible to do hst twice a week? this being tuesday and sunday? because i have boxing training twice a week on thursday and saturday so i dont want to overtrain.would it still give me gains?(obviously ill still max out on the last week on the sunday, meaning ill be starting each cycle with higher weights so that i can max out in 4 workouts.)
hst 2 times a week
- Thread starter daghetto
- Start date
Don't feel locked into a given frequency if it isn't working for you. The schedule is designed to ensure that you are creating a consistent stimulus for growth, but whether its 3x/week or 2x/week you will still make good gains.
Browner
Well-Known Member
Guys what are your thoughts on training 4 times a week? I am durrently doing the basic 3 day a week program as I am new to HST, but I have put together a PUSH/PULL 4 day a week program for once my current program is complete. Wondered if you could let me know your thoughts on (the program I devised is below) I would do workout A on Monday and Thursday and Workout B on Tuesday and Friday, using the HST structure of first 2 weeks 15 reps, 3rd and 4th week 10 reps, 5th and 6th week 5 reps, 7th and 8th week 3-5 reps.
<TABLE style="WIDTH: 171pt; BORDER-COLLAPSE: collapse" cellSpacing=0 cellPadding=0 width=228 border=0 x:str><COLGROUP><COL style="WIDTH: 171pt; mso-width-source: userset; mso-width-alt: 8338" width=228><TBODY><TR style="HEIGHT: 13.5pt" height=18><TD class=xl25 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: #ece9d8; BORDER-LEFT: windowtext 1pt solid; WIDTH: 171pt; BORDER-BOTTOM: windowtext 1pt solid; HEIGHT: 13.5pt; BACKGROUND-COLOR: #ffff99" width=228 height=18>Workout A (Push)</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl23 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Squat alt Spilt Squats</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Incline Press alt Flat Bench</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>BB close grip press</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Military Press</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Leg Extension</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Calf Raises</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24 x:str="Weighted Sit Ups ">Weighted Sit Ups </TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl22 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: #ece9d8; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 1pt solid; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Tricep Extension</TD></TR></TBODY></TABLE>
<TABLE style="WIDTH: 171pt; BORDER-COLLAPSE: collapse" cellSpacing=0 cellPadding=0 width=228 border=0 x:str><COLGROUP><COL style="WIDTH: 171pt; mso-width-source: userset; mso-width-alt: 8338" width=228><TBODY><TR style="HEIGHT: 13.5pt" height=18><TD class=xl27 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: #ece9d8; BORDER-LEFT: windowtext 1pt solid; WIDTH: 171pt; BORDER-BOTTOM: windowtext 1pt solid; HEIGHT: 13.5pt; BACKGROUND-COLOR: #ffff99" width=228 height=18>Workout B (Pull)</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl25 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Deadlift alt Romainian Deadlift</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl26 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Widegrip lat pulldown</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl26 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Close grip chin ups</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl26 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24 x:str="Reverse Fly ">Reverse Fly </TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl26 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24 x:str="Bent Over Row ">Bent Over Row </TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl26 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Leg curl</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl26 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Shrugs</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: #ece9d8; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 1pt solid; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Barbell Curl alt with other curls</TD></TR></TBODY></TABLE>
Thanks for your time.
<TABLE style="WIDTH: 171pt; BORDER-COLLAPSE: collapse" cellSpacing=0 cellPadding=0 width=228 border=0 x:str><COLGROUP><COL style="WIDTH: 171pt; mso-width-source: userset; mso-width-alt: 8338" width=228><TBODY><TR style="HEIGHT: 13.5pt" height=18><TD class=xl25 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: #ece9d8; BORDER-LEFT: windowtext 1pt solid; WIDTH: 171pt; BORDER-BOTTOM: windowtext 1pt solid; HEIGHT: 13.5pt; BACKGROUND-COLOR: #ffff99" width=228 height=18>Workout A (Push)</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl23 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Squat alt Spilt Squats</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Incline Press alt Flat Bench</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>BB close grip press</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Military Press</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Leg Extension</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Calf Raises</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24 x:str="Weighted Sit Ups ">Weighted Sit Ups </TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl22 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: #ece9d8; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 1pt solid; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Tricep Extension</TD></TR></TBODY></TABLE>
<TABLE style="WIDTH: 171pt; BORDER-COLLAPSE: collapse" cellSpacing=0 cellPadding=0 width=228 border=0 x:str><COLGROUP><COL style="WIDTH: 171pt; mso-width-source: userset; mso-width-alt: 8338" width=228><TBODY><TR style="HEIGHT: 13.5pt" height=18><TD class=xl27 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: #ece9d8; BORDER-LEFT: windowtext 1pt solid; WIDTH: 171pt; BORDER-BOTTOM: windowtext 1pt solid; HEIGHT: 13.5pt; BACKGROUND-COLOR: #ffff99" width=228 height=18>Workout B (Pull)</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl25 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Deadlift alt Romainian Deadlift</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl26 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Widegrip lat pulldown</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl26 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Close grip chin ups</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl26 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24 x:str="Reverse Fly ">Reverse Fly </TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl26 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24 x:str="Bent Over Row ">Bent Over Row </TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl26 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Leg curl</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl26 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: windowtext; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 0.5pt dotted; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Shrugs</TD></TR><TR style="HEIGHT: 18pt; mso-height-source: userset" height=24><TD class=xl24 style="BORDER-RIGHT: windowtext 1pt solid; BORDER-TOP: #ece9d8; BORDER-LEFT: windowtext 1pt solid; BORDER-BOTTOM: windowtext 1pt solid; HEIGHT: 18pt; BACKGROUND-COLOR: transparent" height=24>Barbell Curl alt with other curls</TD></TR></TBODY></TABLE>
Thanks for your time.
i just finished 6 weeks of this, working out twice a week on hst(aswell as boxing twice a week) and my arms literally grew an inch lol, feels really fking weird because ive never seen them this much bigger in such little time. my upperback got ripped too from this
really good stuff man. the combination of boxing and this did well
really good stuff man. the combination of boxing and this did well
yea, i ate above maintanance as much as i could, which ive been trying to do anyway for a while but with hst i gained 6lbs pretty quickly compared to any other program. my diet has always alternated on a daily basis, but i did eat alot of chicken and pasta(noodles), along with alot of peanut butter and whole grain nan bread(6 a day with the chicken). i persume that this might of helped me bulked up, whilst boxing keeping my fat low and working out my muscles further
hey i'm starting my 5th cycle of HST and this time gonna stick with the simplify and win alternating A and B routine. What would be a good weight progression?
70%-80%-90%-100% of RM? or since i'll be lifting 2x week only, my recovery should be improved and maybe i can aim for higher starting weights at the beginning of each micro cycle such as 85%-90%-95%-100% of RM
Maybe even 8.3% increments: 75%, 83.3%, 91.6%, 100%
any suggestions?
70%-80%-90%-100% of RM? or since i'll be lifting 2x week only, my recovery should be improved and maybe i can aim for higher starting weights at the beginning of each micro cycle such as 85%-90%-95%-100% of RM
Maybe even 8.3% increments: 75%, 83.3%, 91.6%, 100%
any suggestions?
Here's a 2-day program I've come up with for Monday/Thursday. Tuesday/Wednesday would be LISS cardio for heart health. Opinions please.
<TABLE style="WIDTH: 288pt; BORDER-COLLAPSE: collapse" border=0 cellSpacing=0 cellPadding=0 width=383><COLGROUP><COL style="WIDTH: 83pt; mso-width-source: userset; mso-width-alt: 4022" width=110><COL style="WIDTH: 67pt; mso-width-source: userset; mso-width-alt: 3254" span=2 width=89><COL style="WIDTH: 71pt; mso-width-source: userset; mso-width-alt: 3474" width=95><TBODY><TR style="HEIGHT: 30pt" height=40><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; WIDTH: 83pt; HEIGHT: 30pt; BORDER-TOP: windowtext 0.5pt solid; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=40 width=110>20-30 REPS</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; WIDTH: 67pt; BORDER-TOP: windowtext 0.5pt solid; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 width=89>DAY 1</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; WIDTH: 67pt; BORDER-TOP: windowtext 0.5pt solid; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 width=89>DAY 2</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; WIDTH: 71pt; BORDER-TOP: windowtext 0.5pt solid; BORDER-RIGHT: windowtext 0.5pt solid" class=xl69 width=95>CAL/DAY (200g PROT, C/F Equal)</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 1</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>75% 10RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>80% 10RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>2500</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 2</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl68>85% 10RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>90% 10RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>2400</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 3</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>95% 10RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>10RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>2300</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>15-20 REPS</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67></TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67></TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67></TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 1</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>75% 5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>80% 5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>2200</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 2</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>85% 5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>90% 5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>2100</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 3</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>95% 5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>2000</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 4</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>1900</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 5</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>1800</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 6</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>1750</TD></TR></TBODY></TABLE>
<TABLE style="WIDTH: 288pt; BORDER-COLLAPSE: collapse" border=0 cellSpacing=0 cellPadding=0 width=383><COLGROUP><COL style="WIDTH: 83pt; mso-width-source: userset; mso-width-alt: 4022" width=110><COL style="WIDTH: 67pt; mso-width-source: userset; mso-width-alt: 3254" span=2 width=89><COL style="WIDTH: 71pt; mso-width-source: userset; mso-width-alt: 3474" width=95><TBODY><TR style="HEIGHT: 30pt" height=40><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; WIDTH: 83pt; HEIGHT: 30pt; BORDER-TOP: windowtext 0.5pt solid; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=40 width=110>20-30 REPS</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; WIDTH: 67pt; BORDER-TOP: windowtext 0.5pt solid; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 width=89>DAY 1</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; WIDTH: 67pt; BORDER-TOP: windowtext 0.5pt solid; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 width=89>DAY 2</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; WIDTH: 71pt; BORDER-TOP: windowtext 0.5pt solid; BORDER-RIGHT: windowtext 0.5pt solid" class=xl69 width=95>CAL/DAY (200g PROT, C/F Equal)</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 1</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>75% 10RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>80% 10RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>2500</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 2</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl68>85% 10RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>90% 10RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>2400</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 3</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>95% 10RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>10RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>2300</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>15-20 REPS</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67></TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67></TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67></TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 1</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>75% 5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>80% 5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>2200</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 2</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>85% 5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>90% 5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>2100</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 3</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>95% 5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>2000</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 4</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>1900</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 5</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>1800</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>WEEK 6</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>5RM</TD><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: black; BACKGROUND-COLOR: transparent; BORDER-TOP: black; BORDER-RIGHT: windowtext 0.5pt solid" class=xl67>1750</TD></TR></TBODY></TABLE>
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