12/18/20

Endurance Training Cycle Phase 2 – Microcycle 1– Friday

Squat 1 x 5 @ same weight or 10lb increase from last

Squat 5 x 1 @ building up from previous weight to as heavy as possible

Bench 1 x 5 @ same weight or 10lb increase from last

Bench 5 x 1 @ building up from previous weight to as heavy as possible

Weighted pull-ups 5 x 3, increasing from comfortable to as heavy as possible, but still doable

Planks 3 x 2 minutes

Breakdown

Pretty straight forward. Weights going down is obviously not preferred, but with the amount of mileage being put in, it is not unexpected. Improvement goes hand in hand with recovery and that can become hard unless you’re being really strict and even then, fatigue can send in. Remember that long-term success is not about a workout it’s about the long-term process.