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.