Originally Posted by
KyleMask
Basically it looks like this, Steve:
Monday: Deadlifts. Heavy deadlifts every other week. I usually just pick a weight and go for a rep PR (NEVER using anything I can do for more than 6 reps or so. My deadlift plummets if I don't pull something 85% of my max or heavier every other week). This cycle I did something a little different. I picked a PR weight for 5 reps, then 2 weeks later hit a 4 rep PR, then 2 weeks later hit a 3 rep PR, then 2 weeks later hit a 2 rep PR. Now I will take 2-3 weeks away from deadlifts and start a new cycle w/ 5 reps 5 lbs over where I started the previous cycle. This plan got a little thrown off by a pulled hamstring this cycle, but essentially I hit the following lifts: 525x5, 545x4, 565x3, 585x2. Next cycle I prob will do 530x5, 550x4, 570x3, 590x2. For assistance after heavy pulls I do either snatch grip deadlifts or sumo deadlifts, working up to a heavy set of 3-5 reps (something like snatch grip pulls 225x5, 315x5, 405x5, 425x3, which gives me some volume). Every other week when I don't pull heavy, I do speed pulls w/ about 55-60% of my max plus 150 in band tension at the top for 6 sets of 2, followed by paused front squats (just pick a weight and work up to a rep PR). I feel like these help me at the bottom of the deadlift.
Tuesday: Bench, I added about 20 lbs to my bench in 2 training cycles doing the following (although now I'm regressing): Week 1 6 sets of 3 (I just pick a weight I can do 1 set of 6-7 with), Week 2 5 sets of 3 w/ 10 lbs more, Week 3 4 sets of 3 w/ 10 lbs more than the previous week (start adding in a back off set or two of 8-10 reps this week for extra volume), Week 4 3 sets of 3 w/ 10 lbs more than the previous week plus back off set(s), Week 5 3-4 sets of 2 w/ 10 lbs more than the previous week plus back off sets, Week 6 2x2 w/ hopefully 10 lbs more than the previous week, Week 7 hit a 5-10 lb bench PR
Thursday - Squats. I start a training cycle with a weight that I think I can do for 5,5,8-9 (started with 365x5,5,8 this cycle). The last rep of the last set should be difficult, but I should leave one really tough rep in the tank. I add five pounds a week, always shooting for a rep PR on the 3rd set with a given weight. Eventually I work my way down to 3 sets of 5 (ended up at 400 for 3x5 this cycle). This takes me to where I am now. I will be hitting a top set of 5, adding 5 lbs/week, then doing a few back off sets of 5 for some volume with a weight close to where I started the cycle. Once 5 reps gets too hard, I move to a heavy set of 3 and keep doing my back off sets for volume. Once 3 reps get too hard, I go to singles for a few weeks and keep doing my back off sets for volume. Once I hit a new max, I'll start the next cycle 10 lbs over where I began the previous cycle.
Presses, I just do what I feel like. I haven't really been trying to progress them. But I ought to.