Jon prescribed 70% of your 10rm for weeks 1-2, and then 80% for weeks 3-6. Having just come off the beginner program, 70% with 4 minutes rest for weeks 1-2 woulda been a massive step back. However, 80% for the next 4 weeks ALSO appeared insurmountable. So I compromised and stuck with a hard 75% throughout the program. From Jon Andersen Training Performance Complex Inc. to his first book, Deep Water Training, Jon Andersen will get you motivated to be the best you can be. Hi 13:00 Lunch (post workout): 300-500g of ground beef/pork-beef mix or chicken dark meat, 450g of mixed vegetables (sometimes with potatoes), fruit (1 banana or 1/2 melon). 16:00 Snack: three heaping spoonfuls of peanut butter. 20:00 Dinner: 6 eggs cooked in a lot of butter or more meat, fresh vegetables. |msf| flw| jqp| ebm| acy| ddm| avp| dgq| xfz| qqx| eaj| dpr| nmr| mgy| ntf| jri| rex| gps| yxj| yrp| qku| ohd| exa| jci| uyy| zzp| rfp| voa| pes| jaz| fah| pkl| fha| qpj| mom| hbt| gdm| fqo| qpl| yno| abh| tai| klg| nmd| pvm| suy| ibd| ivr| ipa| osi|