Strength Cycle Review

Time: 29 days

Weight: started at approx 215# coming off of a hypertrophy phase and ended my strength cycle at 209#.

Template: Followed a customized/bastardized version of the conjugate method.

PR's:
Safety Bar Squat:
- 1 x 300#

Back Squat:
- 1 x 1 x 315#
- 1 x 3 x 275#
- 1 x 20 x 235#

Bench Press:
- 1 x 1 x 235#
- 1 x 3 x 225#

2 mile run:
- 12 min (this was VERY hard)

Summary:
I did a ME lower body workout on Sunday nights with two other training partners in which we squatted heavy and then did heavy rack pulls for sets of 10. Due to a very hectic work schedule I would then try to hit one heavy upper body day and the rest of the week was running, bodyweight excercises and kettlebell work when I could find the time. These were typically done in around 20-30 minutes. I had access to a gym a couple times a week for about 15 minutes each session in which I would do 10-15 quality deadlift reps in a descending ladder with 225#. I took very few rest days and towards the end of the cycle started adding in 2-3 running sessions per week. The 20RM back squat PR was a great way to end the cycle.

Next cycle will be a dedicated endurance cycle in which the goal will be to slowly build up some mileage and get my 2 mile timed easily under 12 minutes.

Sample Week:
Sunday: ME Lower
Monday: Deadlifts/Kettlebells
Tuesday: ME Upper/Cals
Wednesday: Deadlifts/Kettlebells
Thursday: Kettlebells/Cals
Friday: off, (Deadlifts/Cals if I could get some gym time in)
Saturday: light cals, Run and tried to be active (waterskiing, swimming ect)