For more information on STS see STS Overview and Prep Mesocycle 3 begins! And since I am doing the 5.5 month rotation (rather than a 6.5 month rotation) I will only be in Meso 3 one month--so the STS reviews will be coming out weekly for the next 4 weeks. I also decided to not … Continue reading STS Week 19 (Disks 25, 26 & 27)
Category: STS
STS Weeks 16, 17 & 18 (Disks 22, 23 & 24)
For more information on STS see STS Overview and Prep This is the last trio of workouts in Mesocycle 2 and boy are they tough. The weeks get a little wonky here because I had a mishap/injury. I hurt myself while doing Disk 22 and made it worse somehow the next day doing cardio (I have no clue how I managed … Continue reading STS Weeks 16, 17 & 18 (Disks 22, 23 & 24)
STS Weeks 14 & 15 (Disks 19, 20 & 21)
For more information on STS see STS Overview and Prep. This trio of workouts introduces us to Double Wave Loads. I think I like Mesocycle 2 the best so far. Lots of new and interesting ways to challenge your muscles are introduced with each set of upper body workouts. Not only do you keep lifting … Continue reading STS Weeks 14 & 15 (Disks 19, 20 & 21)
STS Weeks 12 & 13 (Workouts 16, 17 & 18)
For more information on the STS program see STS Overview and Prep. These are the second trio of workouts in Mesocycle #2. There are some changes in these workouts and they are quite challenging. The first is that you increase your weights to 75% of your 1RM. The second is a concept called “back off … Continue reading STS Weeks 12 & 13 (Workouts 16, 17 & 18)
STS Weeks 10 & 11 (Workouts 13, 14 & 15)
For more information on the STS program see STS Overview and Prep. I have now entered Mesocycle #2—hypertrophy. And it is clearly a different animal from the outset. First, Mesocycle #1 was endurance and focused on circuit training with brief rests between exercises—you alternated between muscle groups and kept moving constantly. In Mesocycle #2 … Continue reading STS Weeks 10 & 11 (Workouts 13, 14 & 15)
STS Weeks 7, 8 & 9 (Workouts 10. 11 & 12)
For more information on the STS program see STS Overview and Prep. Wow! I have never strength trained like this before. STS was definitely money well spent. Well worth every cent for the program and for equipment needed to do it properly. It is also well worth the time I had to put in for … Continue reading STS Weeks 7, 8 & 9 (Workouts 10. 11 & 12)
STS Ab Circuits
STS Ab Circuits contains the abdominal workouts that are created to be done with the STS strength program--but of course you can do them at any time and in combination with any workout. The STS hand book doesn’t give a lot of guidance on how to include them other than to use them 2-3 times … Continue reading STS Ab Circuits
STS Weeks 5 & 6 (Workouts 7, 8 & 9)
For more information on the STS program see STS Overview and Prep. I was excited about new STS workouts. That is one thing I am loving about this program—every two weeks (every week if you do the 3.5 month rotation) I get new strength workouts. In addition, I am already seeing results—particularly in the … Continue reading STS Weeks 5 & 6 (Workouts 7, 8 & 9)
STS Weeks 3 & 4 (Workouts 4, 5 & 6)
For more information on the STS program see STS Overview and Prep. Two weeks down and getting ready to start week 3. So I print out the new workout cards for workouts 4, 5 and 6. Now, I understand the point of 1RM, but I was really surprised at how much my weights increased … Continue reading STS Weeks 3 & 4 (Workouts 4, 5 & 6)
STS Weeks 1 & 2 (Workouts 1, 2 & 3 + Extended Stretch)
For more information on the STS program see STS Overview and Prep I have decided that in mesocycles 1 and 2 I will review STS biweekly, which will equal out to 3 workouts reviewed per post. Since I am doing the 5.5 month rotation I will be spending 2 months in mesocycles 1 & 2 but … Continue reading STS Weeks 1 & 2 (Workouts 1, 2 & 3 + Extended Stretch)