Week 1:
75% x 4 reps x 6 sets
80% x 2 reps x 2 sets
85% x 2 reps x 2 sets
70% x As many as you can x 1 set
Week 2:
80% x 4 reps x 5 sets
85% x 2 reps x 2 sets
90% x 2 reps x 2 sets
70% x As many as you can x 1 set
Week 3:
85% x 3 reps x 6 sets
90% x 2 reps x 2 sets
95% x 1-2 reps x 2 sets
70% x As many as you can x 1 set
Week 4:
70% x 5 sets x 4reps
After this you can increase the weights with 2.5-5kg and do the program again.
