Pictured above in the STS Meso #3 Optional – Leg group shot. (Lorraine, Cathe, Robert, Lorraine, Deazie and Greg)
This is a very basic, but extremely effective and tough workout. You will use the 5% method and do 4 exercises (Squats, Stiff Legged Deadlifts, Front Squats and Static Lunges) for 4 sets each for your lower body. During the 4 weeks you do this program your reps will vary between 8 and 6 reps. It is important that you select a starting weight for each of the four exercises that you can only lift for a maximum of about 9 times.
This is a very basic, but extremely effective and tough workout. You will use the 5% method and do 4 exercises (Squats, Stiff Legged Deadlifts, Front Squats and Static Lunges) for 4 sets each for your lower body. During the 4 weeks you do this program your reps will vary between 8 and 6 reps. It is important that you select a starting weight for each of the four exercises that you can only lift for a maximum of about 9 times.
This mesocycle is all about strength and you will be using weights that are up to 90% of your 1RM and this means you will be squatting and lifting some very heavy weights. There are two ways you can accomplish this: The first is to use a squat rack with safety catches and a spotter. Robert and Greg will be doing this in the video. The other way to do this routine is to wear a weighted vest (vest are usually available at most stores from 10 lb’s to 40 lb’s) and use a short barbell like we normally do. This may not be enough weight for some people to exactly follow the 5% method, but it will still give you an outstanding and hard workout.
As time permits we will be posting more details and pictures about these amazing new Cathe Leg workouts over the next several days. We’re now nearing the end of the filming of STS and currently are about 95% done with this phase. Once we’re finished filming and Cathe returns she will begin to share the exciting details of the STS program with you.
