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.
Sample Week
Block 2, Week 2, Day 1: Lower Body Pull
DL: 385*2 @1.5RIR | 335*5*5
FS: 135, 165, 185p*5
Back Extension: 125, 145, 165*10
Block 2, Week 2, Day 2: Horizontal Push
BP: 215p*2 @2RIR | 200p*5*5
OHP: 125*3*5
OH Tri Ext: 60*3*10
Block 2, Week 2, Day 3: Horizontal Pull
BB Row: 185*5*5
WG Lat Pulldown: 175*4*12
BB Bi Curl: 95*3*8
Block 2, Week 2, Day 4: Lower Body Push
BS: 335*2 @1.5RIR | 275*5*5
RDL: 185*3*10
Back Extension: 125, 145, 165*10
Block 2, Week 2, Day 5: Vertical Push
OHP: 150*2 @1RIR | 135*5*5
BP: 185p*3*5
OH Tri Ext: 60*3*10
Block 2, Week 2, Day 6: Vertical Pull
Pullups: 5*7
Machine Row: 95, 105, 115, 125*10
BB Bi Curl: 95*3*8
Sample Exercise Progression
1/17- BS: 285*1*3 @4RIR | 255*4*7
1/23- FS: 155p*3*5
1/28- BS: 295*1*3 @3RIR | 255*4*7
2/01- FS: 135p, 155p, 165p*5
2/03- BS: 315*1*3 @1.5RIR | 255*4*7
2/06- FS: 135p, 155p, 175p*5
2/12- BS: 325*1*3 @0.5RIR | 255*4*7
2/16- FS: 135p, 155p, 175p*5
2/19- BS: 295*1*2 @3RIR | 275*5*5
2/22- FS: 135p, 165p, 185p*5
2/25- BS: 315*1*2 @2.5RIR | 275*5*5
3/01- FS: 135p, 165p, 185p*5
3/04- BS: 335*1*2 @1.5RIR | 275*5*5
3/10- FS: 185p*3*5
3/13- BS: 345*2*1 @0.5RIR | 275*5*5
3/19- FS: 135p, 165p, 185p*5
3/22- BS: 315*1*1 @3RIR | 405 hold | 295*6*3
3/26- FS: 135p, 165p, 185p*5
3/29- BS: 335*1*1 @2RIR | 415 partials*3 | 295*6*3
4/05- FS: 135p, 165p, 185p*5
4/08- BS: 350*1*1 @1RIR | 295*6*3
4/14- FS: 135p, 165p, 185p*5
4/15- BS: 365*1, 375*0 | 425 partials*3 | 295*6*3
Supplementary S&C
28hrs and 335mi of zone 2 on the stationary bike over 45 sessions. Also had 3hrs and 35mi of intervals, in addition to 6 days of skiing.
Results
Notes And Review (Block, Week)
B1W1: 8 calendar days
B1W2: 10 calendar days. Bit of a cold, hammered with snow, so lots of shoveling.
B1W3: 7 calendar days. Still a bit of cold.
B1W4: 8 calendar days
B2W1: 8 calendar days
B2W2: 6 calendar days
B2W3: 10 calendar days
B2W4: 7 calendar days
B3W1: 9 calendar days
B3W2: 9 calendar days. Slight strain in upper right hip/hip flexor at the bottom of FSs (maybe because changed gear on bike?)
B3W3: 7 calendar days. Second week in NY, so a bit lacking in sleep and stiff
B3W3: 7 calendar days. Took ~7 days to recover from previous weeks squats
Alterations For Next Cycle
Adding a third day on bench, adding a running day during the week (while increasing aerobic volume), and adding direct rotation work. The third bench day is to address the stalled progress.