German Loading Pattern #2

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Building off of Loading Pattern #1 we have another gift from the Germans. You’ll note the total tonnage is a bit less, spread over only four sets.

However, that’s by design and note here we’re sticking with the same weight used from set to set, again by design. For the lighter workouts, I suggest you work in the close grip/wide grip sets as I feel they’re very valuable in keeping the strength curve fresh.

Again if applying this to squats/deadlifts, slight variations in stance are likewise recommended. You should be hitting all reps with the given weight that’s specified. It’s not as forgiving as the first German Loading Pattern. You should take that as a cue to insert an extra rest day.

You’ve got 14 workouts to accomplish and I like an every-other-day format up to about workouts 7 or 8. Insert an extra rest day before the heavier workouts from there.

Again, at this load pattern’s conclusion take a week off to regroup and re-load mentally and physically. At this point you continue on with the Russian program.

Example:

Workout                     Percent                                                                      Sets x Reps

1                                  75%                                                                            4 x 6
2                                  70%                                                                            4 x 5
3                                  80%                                                                            4 x 5
4                                  70%                                                                            4 x 6
5                                  80%                                                                            4 x 5
6                                  75%                                                                            4 x 6
7                                  85%                                                                            4 x 5
8                                  75%                                                                            4 x 5
9                                  90%                                                                            4 x 3
10                               85%                                                                            5 x 3
11                               90%                                                                            4 x 3
12                               85%                                                                            5 x 3
13                               80%                                                                            4 x 3
14                               110%                                                                         1 x 1

CODE: % of new 1RM from German Loading Pattern #1 Sets x Reps

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