Sorry about the delay, been out enjoying the great outdoors.
Note: this is not the Westside % based singles routine.
Lifts based on current 1RM, rest 30 - 45 secs between lifts
Week 1
Day 1 65% 15 Singles
Day 2 70% 12 Singles
Day 3 75% 10 Singles
Day 4 80% 8 Singles
Day 5 85% 6 Singles
Day 6 Off
Day 7 Off
Week 2
Add 10 lbs to each day's lift from Week 1
Week 3
Add 10lbs to each day's lift from Week 2
Week 4
Unload with Steve Wilson DL routine from original RKC book
2-3 sets DL 2-3 times/week @ 26-32% 1RM
OR
2-3 sets 20 kb snatches/swings 2-3 times per week.
Week 5
Add 5lbs to each day's lift from Week 3
Week 6
Add 5lbs to each day's lift from week 5
Week 7
Day 1 Off
Day 2 Off
Day 3 Off
Day 4 Off
Day 5 Off
Day 6 MAX Day
Day 7 Off
Week 8
Unload as Week 4
This routine has served me well over the years
Nick
Note: this is not the Westside % based singles routine.
Lifts based on current 1RM, rest 30 - 45 secs between lifts
Week 1
Day 1 65% 15 Singles
Day 2 70% 12 Singles
Day 3 75% 10 Singles
Day 4 80% 8 Singles
Day 5 85% 6 Singles
Day 6 Off
Day 7 Off
Week 2
Add 10 lbs to each day's lift from Week 1
Week 3
Add 10lbs to each day's lift from Week 2
Week 4
Unload with Steve Wilson DL routine from original RKC book
2-3 sets DL 2-3 times/week @ 26-32% 1RM
OR
2-3 sets 20 kb snatches/swings 2-3 times per week.
Week 5
Add 5lbs to each day's lift from Week 3
Week 6
Add 5lbs to each day's lift from week 5
Week 7
Day 1 Off
Day 2 Off
Day 3 Off
Day 4 Off
Day 5 Off
Day 6 MAX Day
Day 7 Off
Week 8
Unload as Week 4
This routine has served me well over the years
Nick