That’s awesome man. Perfect, optimal volume! It’s cool that you came up with lines up with how many lifts some science guys said to do years ago. No wonder it’s working!
What country are you from?
Training this way, not to failure, on the clock, isn’t super common in the USA. Especially with singles.
Then this is one cluster set but i like to call it singles training.
That is Prelipin’s chart i think table is made in SSSR for their weightlifters.
Your right i dont go to failure just 1 or 2 reps short.
Your program is pretty cool. All tweaked up!
In the USA people have advocated Clusters, but usually with higher reps. Which is less “optimal” than low-low reps or singles for RFD. It took American coaches several years to work down from three sets of 6 to something like 8 sets of 2 or singles.
And adding an AMRAP at the end. That’s cool too. Coaches in this country tried it, and it took a few years to figure out it’s better to keep or or 2 reps in reserve.
Even using 85% is futuristic. In the US, Westside used the dynamic bench with like 75% weights, and everyone complained it was too light.
Your stuff is what we’ll be doing in this country, 3 years from now.
That’s really cool that you vaguely know of Preliprin’s chart, but didn’t follow it. And then your numbers aligned with it anyway. That happen with a lot of Good coaches’ programs.
@ukicroko Apologies if I have misunderstood your methodology, but my understanding of Velocity Based Training is that you use the speed of bar movement as a way to optimise the weight lifted. It is not a method to lift fast/dynamically nor a strength pgm in its own right.
Therefore, you pick a recognised programme for your goals, and use VBT as the method of determining the actual weight to lift, whether that be singles or a 5x5 etc etc Article below explains how 1rmax can vary from day to day and adherence to a set % may be inferior to VBT.
I think your acronyms represent target goals and energy systems rather than a VBT method of managing the process.