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
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.