CT, I was wondering what you think of this progression I plan to use. I plan to start a 3x3 progression on the big 3 lifts starting at 80% across all sets, then the next week bump to 85%, then on to 90% for week 3. My plan from then would be to try to add 0-10 pounds on these 3 lifts each week after hitting that 3x3@90% and after a few weeks or once I see a stall I would deload and retest my maxes. Then start over for another cycle with this 3x3 rep scheme or another scheme. I was just wondering what you think of that progression sequence? Thank you!
Let me be sure I understand…
Week 1: 3 x 3 @ 80%
Week 2: 3 x 3 @ 85%
Week 3: 3 x 3 @ 90%
Week 4: 3 x 3 @ 80% + 5-10lbs
Week 5: 3 x 3 @ 85% + 5-10lbs
Week 6: 3 x 3 @ 90% + 5-10lbs
Week 7: 3 x 3 @ 80% + 15-20lbs (5-10lbs more than week 4)
Week 8: 3 x 3 @ 85% + 15-20lbs
Week 9: 3 x 3 @ 90% + 15-20lbs
Week 10: 3 x 3 @ 80% (deload)
Week 11: Test max
If so, I like it. Very smart and progressive model. But to give you full approval I would need the actual training schedule and you must understand that success of the progression model comes not only from the model itself but also your choice of assistance exercises.
This topic was automatically closed 30 days after the last reply. New replies are no longer allowed.