Base Building Training Cycle – Microcycle 1 – Friday
Squat x 8 @ Same as second set on Monday
Squat x 5 @ Same as second set on Monday
Squat x 3 @ Same as second set on Monday
Bench x 8 @ 80% 1RM
Bench x 5 @ 80% 1RM
Bench x 3 @ 80% 1RM
Run @ 5 miles 65%
If you felt good on the bench last Friday, feel free to add 10lbs (2 x 5lb plates).
Feel free to skip the run if your feeling the onset of any aggravating injuries, it’s common at this stage in the game.