Hopefully it benefits someone else. -Joe
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·
Top-Set
Work – Going for
Rep-PRs with a given weight, typically 5-8 or 10+ rep range. Choose to do a PR
day based on energy level, physical/mental preparedness, bar-speed on warm-ups
& elapsed time since the last PR.
o
Actions
§
1
– Perform 5/4/3/2/1 warm-up. The final single should be around ~90% of current
Training Max (which is a 1RM estimate from Rep-PRs).
§
2
– Back-off to the desired weight or % for the PR attempt.
§
3
(Optional) – Perform 1 or 2 back-off sets after the PR attempt, always leaving
1 or 2 reps in the tank.
·
Volume
Work – Sets across
at a given weight or % (based off of the current training max), aiming to build
strength, mass & work capacity.
These days should be of medium difficulty overall, putting the work in without
psyche-up. Do not rush the workload, pick a weight that you can sufficiently
handle in correct style, without forcing or grinding reps.
o
Actions
§
1
– Perform 5/4/3/2/1 warm-up. The final single should be around ~90% of current
Training Max.
§
1A
(optional) – Perform a traditional style warm-up, increasing weight up to the
amount required for the working sets. For example; 135x10, 225x8, 275x6, 315
5x5.
§
2
– Aim for 15-50 reps total, via one the following;
Sets
of 5 @ 75%* until RPE 9+ is reached
“ 8 @ 70%*
“
" 10 @ 60%* “
“ 15 @
55%* “
“ 20 @ 50%* “
*Based on training max
· Base Template – 6 Training days / Rest days as needed
o
Day
1 – Squat, Pressing, Abdominals
o
Day
2 – Pulls, “ ,
Back-work
o
Day
3 – Squat, “ , Abdominals
o
Day
4 – Pulls, “ ,
Back-work
o
Day
5 – Squat, “ , Abdominals
o
Day
6 – Pulls, “ ,
Back-work
o
Day
7 – Rest
·
Daily
Layout
o
Day
1
§
Warm
up: Stretching, Jump-Rope, Band Good Mornings
§
Pressing:
Bench, Dip or Press
§
Squat
§
Ab
Wheel
o
Day
2
§
Warm
up: Stretching, Jump-Rope, Band Good Mornings
§
Pressing:
Bench, Dip or Press
§
SLDL
§
Back-work:
Rows, Chins or Shrugs
