Tossed this up in the Check-In thread last week, figured I’d toss it here to because, why not. and, not gonna lie, I was pleasantly surprised seeing the comparison.
Lately I’ve been playing with the old school heavy-light-medium-medium rotation. Bill Starr, Tommy Kono, and other lifters have written about it as a way to train for strength by kinda periodizing throughout the week and juggling the intensity from day to day to allow better recovery.
Instead of tweaking the intensity and using the same set/rep scheme each day - like they’d do 5x5 each session, but use 95-100% 5RM one day, 70-80% 5RM the next, 80-90% 5RM the next - I’m rotating rep ranges using the same general idea. Very reminiscent of Waterbury’s SOB Training, how it rotated rep ranges through the week. Good stuff.
Mon (heavy) - Clean and press 3x2-5, power clean 3x2-5
Tues (light) - Front squat 3x12-15, stiff leg deadlift 3x12-15
Thurs (med) - Deadlift 4x6-10, Dip 4x6-10
Fri (med) - Military press 4x6-10, barbell row 4x6-10
French press, strict barbell curls, thick bar reverse curls, lunges, laterals, dumbbell rows, and pulldowns thrown in 2 or 3 movements per day as “accessory” so each session is some kind of “full body work”.
Figure I’ll run this until April-ish and then figure out the next step. Currently thinking about brief daily “tonic-type” workouts with two “real” workouts. We’ll see though.