Simple and Effective Progression Model I Wanted to Share

Training
21

I mean that’s such a loaded question. I wrote this a few years back as someone who never really trains to failure, so it’s all about choosing the right loading. Number of sets is unrelated to intensity. You could realistically have a workout with only 3 work sets that leaves you completely gassed for days, or you could do 30 sets submax focusing on acceleration and leave feeling completely refreshed and ready to train the next day.

Right now most of the more advanced advice on here is heavy on the high intensity approach, and I wanted to highlight an alternative as someone who’s been moderately successful training submax almost my entire career. When I’ve tried high intensity approaches, it fucks up my sleep, my physique depletes like a pancake, my cortisol sky rockets and my T levels tank. It’s not for everyone.

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22

I can relate to that. Thats why I never train to failure (but close), it fucks my recovery, especially when Im training muscle groups twice a week. But I guess the last set will be close to failure? Do you use RPE?

23

Nope. Just feels too noisy.

24

I just saw this thread and started it actually. Older lifter. Garage trainer. I like this set up. Doing it EOD though and using snatch grip rdl’s and snatch grip deadlifts a long with zercher squats. Hang clean into press for the vertical press. I want as much upper back/traps involvement as possible.

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25

Just wanted to say its been going really well lately with this program. Decresed my weights, feeling more recovered, less sore. And Im getting stronger each week.