STS Week 22 (Disks 34, 35 & 36)

For more info on STS see STS Overview and Prep. This is it! The final week of STS. Meso 3 week 4 workouts are practically identical to Meso 3's week 1, 2 and 3 workouts. Here is the difference: you are now lifting 85% of your 1RM, but for 8 reps. So you have increased … Continue reading STS Week 22 (Disks 34, 35 & 36)

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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 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)