Wow, what a week! I finished my 4th microcycle with Coach Ryan Miller. While I am not going to reveal workouts and specific advice he has given me, I can say that his program is working for me. Here are some max lift numbers on core lifts that should blow your mind.
|Core Lift||1/4/2015||2/1/2015||% inc/dec|
|Back Squat||320 lbs.||350 lbs.||+9%|
|Incline BB Press||160 lbs.||185 lbs.||+16%|
|Deadlift||350 lbs.||390 lbs.||+15%|
|Chinup Grip Lat Pulldown||95 lbs.||150 lbs.||+58%|
|Seated BB Overhead Press||135 lbs.||150 lbs.||+11%|
My 1 rep max increased on every single exercise in just 4 weeks. I attribute this to the way Ryan has me attack the exercises each and every workout. These numbers are close to my all time best numbers. For instance, the most I have ever deadlifted is 405 lbs. and I am at 390 lbs. at the moment. The most I have ever squatted is 365 lbs. and I am at 350 lbs. at the moment.
These numbers were done at pretty much maintenance calories. I am ready for more progress and this has simply increased my focus.