Microcycle 2 (phase 2) Week 1 (65% 1RM) Program Card Complete with Progress Percentages

Microcycle 1 Week 4 Prog Card (87% 1RM)

Microcycle 1 week 3 program card complete. (80% 1 RM)

Phase 1 - Microcycle 1 - Week 2 - Programme Card Complete (75%1RM)

 

Next week Ian will be skipping the scheduled week 3 which was supposed to be working at 80% 1RM and going straight to week 4 schedule working at 87% 1RM. Ian is going away for the week during the october break and this will ensure that he comes back stronger and fresher from his week off training to start phase 2 Microcycle 2 back at the 65% 1RM range utilising reps of 12-15.

Phase 1 - Microcycle 1 - Week 1 Programme Card Complete (65% 1RM)

Week 1 completed, weight at end of week 1 and body fat% still to be uploaded. This is only the strength/resistance training component of Ians programme, in addition to this Ian is doing a conditioning circuit 3 x per week which involves 5 exercises back to back and then a run (400m) before repeating 3 more times for 4 rounds in total.

Programme Goals

Ian Campbell

Ian has trained on and off over the years and in the past has obtained good results. However, by his own admission he has struggled to remain consistent in his training and weight management and adopt it as a permanent lifestyle change. Every now and then he has found himself slipping back into a more sedentary lifestyle and following a more relaxed diet. Ians main goals over his programme are to lose bodyfat and obtain a more toned athletic appearance. he would also like to increase his strength and improve his current fitness level. Ian's programme will consist of mainly resistance training but will include conditioning days to speed fat loss and inprove his general fitness level.