Thanks.
I just recently incorporated heavy singles.
I really like the INOL as a way to calculate stress and volume. I think it's better then volume by feeling, because it adds more variables to the training.
How long does your volume block last and what repetition ranges do you use?
I am currently doing volume with weeks of 5/4/3/2 reps @8 for the main and assistance lifts and assistance is 8/7/6/5 @8.
Squat
- 405@8
- 425@9 moved very well
- 350x5x4 sets
Tng bench
- 300@8
- 315@9
- 260x4x4 sets
RDL
- 315x7x3 sets
Chin-ups - 6 min amrap - 38 reps
It depends on the lifter as far as length but I usually aim for 4-5 weeks for my developmental block where the overall goal is to raise volume throughout the block. I still use a variety of rep ranges throughout the entire block, heavy singles of course to help determine progress and auto regulate intensity, and usually lots of 3s, 5s, and 7-8s.
Then a sport form week, followed by 4-5 weeks of specialization work where the goal is to raise intensity/lower volume and peak for the meet.
Comp bench
- 275@7.5
- 300@8.5
- 265x5@9-9.5
- 240x5x3 sets
Beltless 2 ct pause squat
- 375@8
- 345x3x3 sets
- 325x3x2 sets
Press
- 125x8x3 sets
Pendlay row
- 7 min amrap - 205x30