Phase XV Cycle A - 2

Sets Reps Weight Intensity 1RM
*Leg Presses
1 15 55 lbs. 57.9% (22RM) 94.9 lbs.
1 12 65 lbs. 68.5% (14RM)
1 10 70 lbs. 73.7% (11RM)
1 8 75 lbs. 79.0% (8RM)
!Double.

*Walking Lunges
1 15 10 lbs. 26.3% (84RM) 38 lbs.
1 12 20 lbs. 52.7% (27RM)
1 10 25 lbs. 65.8% (16RM)
1 8 30 lbs. 79.0% (8RM)
!Bump up first to 15.

*Smith Machine Squats
1 15 10 lbs. 19.8% (122RM) 50.6 lbs.
1 12 20 lbs. 39.5% (46RM)
1 10 30 lbs. 59.3% (21RM)
1 8 40 lbs. 79.0% (8RM)
!Keep.

*Adductor Machine
2 12 150 lbs. 75.0% (10RM) 200 lbs.
2 10 150 lbs. 75.0% (10RM)
!Keep.

*Standing Calf Raises
1 20 165 lbs. 62.1% (18RM) 265.8 lbs.
1 16 180 lbs. 67.7% (14RM)
1 14 195 lbs. 73.4% (11RM)
1 8 210 lbs. 79.0% (8RM)
!Bump up the first three. (Suggestion: 180, 190, 200)

*Seated Calf Raises
1 16 15 lbs. 25.0% (90RM) 60 lbs.
1 14 25 lbs. 41.7% (42RM)
1 12 35 lbs. 58.3% (21RM)
1 10 45 lbs. 75.0% (10RM)
!Bump up the first three. (Suggestion: 22.5, 30, 37.5)

*Rope Crunches, Incline Crunches, Bench Leg Raises
3 16 0 lbs. 65.2% (16RM) 0 lbs.
!Substitute the ball for the bench.