OK, I need to clarify something about the last 6 weeks of the program. This is really important and due to some confusion, the program has been a tad harder than it should be. There is a 3rd page of explanations attached, but people either aren’t reading it or not understanding it.
There are two programs in the last 6 weeks- Program A & Program B. You will alternate between A one week, B the next and so on back and forth until you are done. There are 3 intensity levels under each Program - Medium (Mon), Heavy (Wed), & Light speed work (Fri). Under each of those intensity level columns there are the RX’d weights and reps. There should be a 1), 2) and 3) next to the RX’d amounts under Medium and Heavy days. Everyone still with me so far?
Those numbers in parentheses tell you what you will do each time you do Program A or Program B.
So, in week 6, Program A, you would do all the 1)‘s in Medium on Monday, then all the 1)‘s in Heavy on Wednesday, and RX’d speed work on Friday.
In week 7, Program B, you will do all the 1)‘s in Medium on Monday, then all the 1)‘s in Heavy on Wednesday, and the RX’d speed work on Friday.
Then you come back to Program A for week 8. In this case you would do all the 2)‘s in Medium on Monday, all the 2)‘s in Heavy on Wednesday and then Speed work on Friday.
Week 9 is Program B and you will do all the 2)‘s in Medium on Monday, all the 2)‘s on Heavy on Wednesday and then the speed work on Friday.
Week 10 is back to Program A and you will do all the 3)‘s in Medium on Monday, all the 3)‘s in Heavy on Wednesday and speed work on Friday.
Week 11 is Program B and you will do all the 3)‘s in Medium on Monday, all the 3)‘s in Heavy on Wednesday and speed work on Friday.
Week 12 is an unloading week.
What many folks have been doing thus far is ALL the numbers in one workout under the Medium and Heavy columns. This is not what is intended, you can’t handle that volume and expect to progress. Instead, you are only doing 1 working effort in each of the three movements, then going onto the next exercise or going onto your couch. Trust me, it may not seem like a lot, but when you are doing all the 3)‘s in your Heavy day at the end, those squats at that percentage are misery. It becomes a religious experience each time you step up to the bar and start the effort. You will make gains, trust me…you can ask Rob, Andy, Wayland, Jimmy, etc. from the last time they did this program.
If you have any questions, get a hold of Rob, Andy or I to hammer it out and get everything cleared up. Now go lift something heavy! - Ian
