A few years back when the strength topics were up and running you lay out a progression system. As a mental break from 5/3/1 I started using it and it is by far the favourite model I’ve used and has been the basis of my last handful of cycles.
It ‘fits’ me and has been brilliant for my training confidence. I was wondering if there was any particular way you, or any one else, felt best to lay out a training week or if there were any other similar variations worth trying.
As an aside, After I’ve done my main lift (DL, front squat, press, incline) I’ve been using the week 1 lay out (is it called a triple stop ramp?) using 5’s for the rest of my day, and it’s been great. I have also played with doing three weeks, and then instead of increasing the weight, restarting a rep higher: so weeks 1-3 are 3-5 range, weeks 4-6, in the 4-6, weeks 7-9 in 5-7 range.
Here’s the link and below is taken straight from the spill if anyone has any in put.
http://www.T-Nation.com/strength-training-topics/1115
a 6 weeks phase of two 3-week blocks.
First select the training zone you will be using for your movement(s)… You don’t have to use the ones I mentioned… as long as the zone is 3 reps (e.g. from 3 to 5) and below 10 reps.
Let’s say that you pic 3-5 reps…
Test yourself on the lowest portion of the range… in our case, find out what is the most weight you can lift with good form, without grinding, for 3 reps.
We’ll call this the TOP WEIGHT
Week 1. 3 sets of 3 reps with TOP WEIGHT - 40, 3 x 3 with TW - 20, 1-3 x 3 with TW
Week 2. 3 x 3 with TW - 20, 3 x 3 with TW, 1 x 4 with TW
Week 3. 3 x 3 with TW, 2 x 4 with TW, 1-2 x 5 with TW
Week 4. 3 x 3 with TW - 20, 3 x 3 with TW, 3 x 3 with TW + 10
Week 5. 3 x 3 with TW, 3 x 3 with TW + 10, 1 x 4 with TW + 10
Week 6. 3 x 3 with TW + 10, 2 x 4 with TW + 10, 1-2 x 5 with TW + 10
I know in the spill itself you mentioned expanding the use of TM minus weight over percentages. If you ever do write anything on the subject I think it would be very well received. Any in put from anyone would be gratefully received. Many thanks.
K.