Note: Throughout this tutorial, we will use a max of 225, workout #4 as an example.
1. Locate your one-rep max on the cycle sheet. The weights listed in its row are the weights that you will use in your workouts.
225 | 110 125 135 150 165 | 180 190 205 220 | 170 185 200 210 225 | 230+
2. Locate your workout number at the top of the cycle sheet. The numbers in its row are the number of reps in each set for the given workout.
Workout 4 | 10X 8X 6X | 4X 4X 4X
3. To find the corresponding weight for each set, follow its column down until it intersects your max's row.
Workout 4 | 10X 8X 6X | 4X 4X 4X
225 | 110 125 135 150 165 | 180 190 205
As you can see, workout #4 for a max of 225 would consist of six sets:
10 X 110, 8 X 150, 6 X 165, 4 X 180, 4 X 190, 4 X 205
When using the cycle sheet, start on workout #1 and progress to the following workout each time you lift.
Note that workout #7 is not a full workout, but simply a warmup and a max lift. The next time you lift, start back on workout #1 at your new max weight.
It is easy to add rows to the cycle sheet if your max is lower than 185 or higher than 400. Simply multiply your max by the percentages in the % max row. |
