Hi CT,
I just finished reading ‘the Overload System for Strength’. I really liked it, it is well written and comprehensive. I got so motivated by reading your (and Tom’s) book that I decided to shift my focus away from fatloss and towards building maximal strength.
I want to apply all that I’ve learned from this book to a new program that I’m developing for maximal strength (size gains are not the main priority but would certainly be a nice bonus).
The general layout of the program would be:
Split: lift specific or lift specific-whole body hybrid (I want to use specialization rotation, which may require using a hybrid form)
Frequency: 3-4 times/week with 1-on/1-off schedule
Strategy: overload system for the main lifts or assistance exercises depending on the type of split being used
Number of exercises: 4 to 6 depending on the complexity of the selected exercises
Block length: 2-4 weeks depending on the type of block (accumulation, intensification, realization or peaking)
Program length: 12-16 weeks (16 weeks would only be the case when multiple specialization phases are used)
Exercise variation: minimal: I want to gain maximal technical efficiency on the main lifts and I’m not efficient at transferring gains from main lift variations to the main lifts. Neurotype 2B-3.
Main variation: contraction type using the OCTS approach on the main lifts or assistance exercises depending on the type of split being used.
Specialization rotation: I would like to use specialization phases for the overhead press, the back squat and the chinup (although the latter is not considered a main lift).
My reasons to specialize on the overhead press, back squat and chinup:
-
When comparing my overhead pressing weight to my bench press, I found that I’m severely lacking overhead strength. I also want to give more attention to the overhead press because I think it’s a badass lift to be really strong at.
-
I’m bad at using my legs in barbell lifts like the back squat, front squat and deadlift. When I say bad I mean really bad. I can bench press more than I can squat. It’s probably a combination of stability issues in the bottom position and a faulty motor pattern (I have a tendency to start the lift with my lower back in the bottom position of a squat and deadlift). I’ll admit that body leverage wise (long legs, average arms with shorter upper arms) I am built for the bench press but squatting less than I can bench is still unacceptable to me.
-
Just like the overhead press I believe that being great at chinups for reps and load looks powerful. The improved scapular stability and upper back strength is also a nice bonus for increased pressing strength.
Based on the layout above, I see two options to program for improving those lifts:
Option 1: doing two accumulation blocks in a row lasting 3 weeks each with a separate specialization block for the overhead press and the back squat, just like the example for bench pressing outlined in your book.
So a 4-day training week for the overhead press/back squat could look like this:
Day 1: eccentric day: overhead press OR back squat as main lift & assistance exercises + chinups
Day 2: isometric day: overhead press & bench pressing work (3-5 sets) OR back squat & assistance exercises + row
Day 3: normal lifting with no special methods: back squat & romanian deadlift OR overhead press & bench press & assistance exercises + chinups
Day 4: concentric day: overhead press OR back squat & assistance exercises + row
The first accumulation block could be a specialization for the overhead press, the second accumulation block for the back squat.
The intensification, realization and peaking block would use a lift-specific hybrid of overhead press, back squat and chinup (the latter is limited to a frequency of 2x/week and placed on isometric and concentric days).
The intensification and realization blocks would be 3 weeks long. The peaking block 2 weeks. The total length of the program would thus be 14 weeks.
Option 2: using a lift specific hybrid approach for all the blocks with a training frequency of 3 times/week. The overhead press, back squat and chinup are trained in each workout, using the OCTS approach as the core of the program. The accumulation and intensification blocks are 4 weeks long, the realization block 3 weeks and the peaking block 2 weeks. The total length of the program would be 13 weeks long.
In your professional opinion, which option would suit my situation the best?
I’ll be honest, option 1 motivates me more than option 2 but I am willing to make the necessary adjustments for more strength gains.
Please feel free to share extra options if you feel like there are better approaches.
I’ll also share the first draft of my program in this thread so you could have a look at it if you’d like that.
Thank you.