WORKOUT 7 - PROGRESSIVE DESCENDING

15 weeks/5 weeks-5 reps/4 weeks-4 reps/3 weeks-3 reps/2 weeks-2 reps/1 week-1 rep

The seventh (7) routine has become the most popular one I have ever written. It helps a lifter to start light and towards the end peak quickly with big numbers. When using this you must remember that the numbers you are shooting for must be very reasonable or I ‘’guarantee’’ you ‘’will’’ overtrain.
Older lifters find this workout cycle easier to do. The reps decrease rapidly, and even though the weight is heavier, it seems to have less stress on the ligaments and tendons and joints.

If one ends up peaking too soon, you can just go back a few weeks and start in again, making the weight jumps bigger and get back on track.

This is the routine most of my lifters use for contests, after they have trained for a year or so at basic sets and reps of 5’s and 3’s.

WORKOUT 7
PROGRESSIVE DESCENDING
15 WEEKS - GOAL 530

WEEK 15 145 X 10 145 X 5 200 X 3 200 X 1 250 X 5 X 5 200 X 5 - 3 SEC PAUSE	WEEK 14 145 X 10 145 X 5 210 X 3 210 X 1 270 X 5 X 5 220 X 5 - 3 SEC PAUSE	WEEK 13 145 X 10 145 X 5 220 X 3 220 X 1 290 X 5 X 5 240 X 5 - 3 SEC PAUSE	WEEK 12 145 X 10 145 X 5 230 X 3 230 X 1 310 X 5 X 5 260 X 5 - 3 SEC PAUSE
WEEK 11 145 X 10 145 X 5 235 X 3 235 X 1 285 X 1 330 X 5 X 5 280 X 5 - 3 SEC PAUSE	WEEK 10 145 X 10 145 X 5 235 X 3 235 X 1 295 X 1 350 X 4 X 4 300 X 4 - 3 SEC PAUSE	WEEK 9 145 X 10 145 X 5 235 X 3 235 X 1 305 X 1 370 X 4 X 4 320 X 4 - 3 SEC PAUSE	WEEK 8 145 X 10 145 X 5 235 X 3 235 X 1 315 X 1 390 X 4 X 4 340 X 4 - 3 SEC PAUSE
WEEK 7 145 X 10 145 X 5 235 X 3 235 X 1 325 X 1 410 X 4 X 4 360 X 4 - 3 SEC PAUSE 380 X 3 - 3 SEC PAUSE	WEEK 6 145 X 10 145 X 5 235 X 3 235 X 1 325 X 1 380 X 1 430 X 3 X 3 400 3 - 3 SEC PAUSE	WEEK 5 145 X 10 145 X 5 235 X 3 235 X 1 325 X 1 390 X 1 450 3 X 3 420 X 3 - 3 SEC PAUSE	WEEK 4 145 X 10 145 X 5 235 X 3 235 X 1 325 X 1 400 X 1 470 X 3 X 3
WEEK 3 145 X 10 145 X 5 235 X 3 235 X 1 325 X 1 410 X 1 490 X 2 X 2 440 X 2 - 3 SEC PAUSE 460 X 2 - 3 SEC PAUSE	WEEK 2 145 X 10 145 X 5 235 X 3 235 X 1 325 X 1 415 X 1 465 X 1 510 X 2 X 2 480 X 1 - 3 SEC PAUSE	WEEK 1 145 X 10 145 X 5 235 X 3 235 X 1 325 X 1 415 X 1 475 X 1 530 X 1

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