Mike Gray - The Predator Cycle

Mike Gray - The Predator Cycle
(Originally found here, by Mike Gray via Catalyst Athletics)


Program Cliffs:

• This program spreadsheet was a user request
• 4Day/Week for 4 weeks
• The program combines weightlifting with hypertrophy and strength exercises
• Doubles in the classic lifts
• Lots of volume (50-100 total reps) for additional exercises for hypertrophy (chest, shoulders, arms, calves)
• The goal of this program is to have fun while maintaining some weightlifting aspects
• This is not a comprehensive cycle or a competition prep
• If you are unsure the direction of your next major training block, this could work well to hold you over until you make a decision.
• This program would work well as planned between major cycles & to have some variety in the gym by getting a pump before transitioning back to specified training.
• You could use this as a hypertrophy phase if your next block is lacking it. 
• Programming is based around 1RM on only snatch, power clean, clean, C&J
• Do not expect variety for weightlifting; the variety is for self-selected hypertrophy
• There is a fair bit of "self-selection" for this program
• Mike Gray gives some suggestions for how the weights should feel
• Please read the original article, as this will give a bit more detail than the spreadsheet regarding how to progress and run the program

Click here to access the google doc spreadsheet for this program