We are going to start a 6 week cycle to work on basic strength training. It will work like this:

Monday: Back squat

Tuesday: Press, Bench

Wednesday: Regular programming

Thursday: Back squat

Friday: Deadlift

If you miss any days you are welcome to make them up on weekends or double up Squats and presses if it fits. The Program will be very basic. it will go like this:

6 wk Havoc Cycle    Week 1         Week 2          Week 3        Week 4          Week 5            Week 6

Monday Squat      80% x 5 x 3   80% x 5 x 4   80% x 5 x 5   85% x 5 x 3   85% x 5 x 4   85% x 5 x 5

Tuesday Press      80 % x 5 x 3  85% x 5 x 3   Rest               80% x 5 x 5   90% x 5 x 2    95% x 5 x 2

Tuesday Bench     80 % x 5 x 3  85% x 5 x 3   80% x 5 x 5   90% x 5 x 2   95% x 5 x 2     New Max

Thursday Squat    80% x 5 x 5   85% x 5 x 4   90% x 5 x 3   95% x 5 x 2   100% x 5 x 1  Rest

Friday Deadlift     75% x 5 x 5   80% x 5 x 4   85% x 5 x 3   90% x 5 x 2   95% x 5 x 1    CF Total

The numbers are read sets x reps.