Here’s my planned higher frequency training plan for when I’m done with Coan. Getting under the bar on squats and bench 3x a week and nailing the movements with as little gear as possible to start. Every rep will be perfect, and when I get back up to heavier lifts I’ll know exactly how it’s going to go.
44 lifts on bench and squat a week to start.
Progression: Initially add one set to one day a week working back from Friday. When I hit 56 lifts a week (ie 4 weeks total) assess how much weight to add (initial jump will likely be quite large). Later on focus may shift to adding volume, but initially I want to get used to this frequency and get the weights up since I?m starting conservatively. Besides, if I can do less volume, more weight, get out of the gym faster but still get results, I?m all for it.
Monday ? 18 lifts
Squat 3 x 6 ? start at 145kg (70%)
Bench 3 x 6 ? start at 85kg (70%)
2-3 assistance exercises ? at least 1 upper back
Wednesday ? 16 lifts
Squat 4 x 4 ? start at 160kg (80%)
Bench 4 x 4 ? start at 95kg (80%)
Speed pulls
2-3 assistance exercises ? at least 1 upper back
Friday ? 10 lifts
Squat 5 x 2 ? start at 170kg (85%)
Bench 5 x 2 ? start at 102.5kg (85%)
1-2 assistance exercises ? take pulling easy (deads next day)
Saturday ? Pause dead technique and bro/prehab
Deadlift ? Up to an easy 3 (as in could hit it for 8) with a pause at the knee. Be fast off floor, and through lockout. Autoregulate this, but 180kg is something I should hit quickly. Do not overdo volume. Already pulling on Wednesday and squatting at least 3 times a week.
3-4 assistance exercises ? focus on pulling
Assistance exercise pool ? autoregulate the weight and volume on all of these, track rep PRs. Try for variety, but basically do what I feel needs work on the day as much as you feel is necessary that day. These are less important than the main work and should not be done to the point that I?m sore going into the next session (I don?t get sore often, if I do I?ll know that I?ve overdone it).
Lower body ? Frequent use: High bar squats, pause squats, front squats, RDLs, SLDLs, GHR.
Occasional use: Single leg movements, machines
Pressing ? CGBP, OHP, incline BP, dumbbell presses, all triceps movements, all delt movements
Pulling ? Rows (machine, BB, DB, Meadows, Kroc), chins, facepulls, band pullaparts, shrugs, all bicep movements ? good opportunity to work my biceps because them being sore won?t affect other training.
Dicking about ? Snatch, cleans, sumo pulls, push press, jerks ? won?t do these often, literally when I want to do something ?fun?.
Fifth days may occasionally happen if I?m really feeling it, on those days I?ll either do the next planned squat/bench session or something fun which won?t affect recovery.
Open to criticism, but I feel like this is something that fits my goals and how I want to train, and I have a solid progression scheme figured out.
