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Thread: New Video: 4-Day Heavy / Light Programming

  1. #11
    Join Date
    Sep 2016
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    5

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    • starting strength seminar april 2024
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    Hi Andy,

    Long time listener, first time caller. Just wondering how best to incorporate Back off sets on the heavy day on the 4day heavy/volume split?

    Cheers,

    Ky

  2. #12
    Join Date
    Jan 2008
    Location
    Kingwood TX
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    8,914

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    starting strength coach development program
    Heavy Days often look like this in a lot of my programs:

    Week 1: 85% 1 x 4-6, 75% x 15-25 total reps (5x5, 3x8, 4x6, etc)
    Week 2: 90% 1 x 2-4, 80% x 15-25 total reps
    Week 3: 95% x 2 or 3x1, 85% x 10-20 total reps
    Repeat adding a little bit of weight or volume to everything

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