Phase 1 Microcycle 1 Midway Analysis

The first 2 weeks were tough and the weights used appropriate to the rep ranges being covered. To add intensity to the sessions the last set on each exercise had a rest pause (15sec recovery) added to squeeze out a few more reps where possible and further fatigue the muscle. Noticed more muscle soreness (DOMS) than I had been experiencing with my previous 12 week program where i was using a reverse pyramid approach.
  
Weeks 3 and 4 will see the rest pause approach being removed and replaced with a x3 drop set on the last set of every exercise to increase intensity. This along with a switch around and replacement of a few exercises will ensure the body does not adapt too quickly to the training strategy and load etc.

Week 3 will see a workload targeting the 80-85% 1RM range and utilising a 6-8 rep range.

Week 4 will see a workload targeting the 87-93% 1RM range and utilising a 3-5 rep range.

The conditioning component of the program will be ramped up through week 3 and then tapered back for a cardio/conditioning deload week in week 4 when strength training is the priority.