Outline
Explanation
The cycle is planned to run for three blocks, each with a specific focus (volume, strength endurance, max strength).
Each block is expected to last between four and five “weeks” (“weeks” here are not strict; they may extend to eight or nine calendar days). A top set/back off approach is used to progress lifts. Top sets increase linearly using a reps-in-reserve (RIR) approach. For example, in week 1 the top set of a given exercise will leave 3-4RIR, in week 2 the top set will leave 2-3RIR, in week 3 the top set will only leave 1-2RIR, and finally in week 4 a rep PR will hopefully be achieved. On the other hand, the intensity and volume of back off sets is kept relatively constant. Dropping the intensity of back off sets in order to maintain the prescribed volume or manage fatigue is fine every now and then, though the work should be easy enough that doing so more than a couple times in a cycle is a signal to recalibrate the e1RM. During the volume block, top sets are triples and back off sets are 4*7. During the strength-endurance phase, top sets are doubles and back off sets are 5*5. During the max strength phase, top sets are singles and back off sets are 6*3.
Each “week” is planned to accommodate six training sessions (so really, the six sessions dictate the length of the “week”, not the calendar).
Training sessions consist of three or four exercises focused around a fundamental movement pattern (e.g., upper body push). Exercises start with primary movements (e.g. “heavy” bench press), continue with variations or secondary movements (e.g., machine incline press or “light” overhead press), and end with accessories (e.g., triceps extensions). Variations and secondary movements are often kept intentionally light, and specific accessories (e.g., DB OH triceps extensions vs. Rope Triceps Pushdowns) may vary session to session based on feel. Accessories are programmed to increase linearly (though of course much slower than the main lifts). Occasionally I may do unilateral work or direct core training in addition to the programmed exercises.
Supplementary S&C
Totaled around 500 miles and 47 hours over 83 sessions. Most of it was on the bike (split between stationary and outdoor, just got a new gravel bike), though also did 5 or so days of plyos and springs, and a couple short hikes.
Results
Notes And Review
The Good: Deadlift is progressing nicely, 455 is 95%+ of the way there to 500 long-term goal. Hit every single rep this cycle, and grip has not been an issue at all which is great since that used to be THE issue holding back progress, even back when I was struggling with 365. Squat has continued to progress, but pettered out in 2nd or 3rd block towards top end weights. Happy to have the new “road” bike and be out exploring trails.
The bad: Last block of cycle didn’t go well at all, dealing with cold and then low back tweak. Part of that was probably loading up aerobic demands with the new bike too much too soon. Bench has been hard stuck. OHP also went backward.
Alterations For Next Cycle
Adding a fourth bench day (the two light days probably being a low pin press and a long pause), biting the bullet and moving my grip all the way to index on knurling, and hammering the accessory/body building movements to move past this bench plateau. On upper body days, plan to do shoulder routine (90s at various angles and emphases with the 15s, e.g.) between sets, and pullups between exercises just to keep shoulders happy and add some volume.
Cutting back a bit on the bike as was pushing some heavy mileage weeks pretty soon after getting it (think a good target is averaging 50 a week on the bike, split over 2 easy and 1 long ride).
Depending on how I feel, may shorten the length of 2nd and 3rd blocks (so 4 weeks, 3 weeks, 3 weeks or something).
Being intentional about the added rotational/anti-rotational work to end lifts, and being intentional about the 2 running days (and at least 1 day of plyos).