Some notes on how to approach this cycle: Use heavy weights for everything. This applies more to the experienced lifter. Don’t be afraid, ladies!
Do the extra work: On Your Own. This will keep the fat down as you consume more calories. .
Last, for you newbies, tame your ego. This process is just that, a process! Enjoy the ride.
Try your best to show up earlier than you normally do to thoroughly warm-up. Once you hit all of your lifts you are free to go or you can stay and encourage others.
Standing Paloff Press – 10 E/S
Quadruped Leg Extension – 10 E/S
Back Squat – 1RM in 20:00
Shoulder Press – 1RM in 15:00
Deadlift – 1RM in 15:00
If you are attempting a 1RM Back Squat, please, ask for a spot from someone with experiencing spotting. If an athlete attempts to squat upwards of 400+ three spotters will be required.