That's an interesting arrangement, but what would be the actual loads used and the progression? Write out a couple of cycles and see.
That's an interesting arrangement, but what would be the actual loads used and the progression? Write out a couple of cycles and see.
Let's start off with the obvious question.
What do you have time and energy for? What are the scheduling and logistical limitations we are trying to work around here?
Working 50-60 hours weakly, plus class 3 nights per weak. Looking at it realistically, I have time to lift 3 days per weak, probably can hit 2 big lifts per workout. 3 would be pushing it. Having thought about it, the plan I posted isn't the most effective one I can achieve. I can increase the relative frequency very easily with the following plan:
day 1: bench variant/squat
day 2: bench variant/deadlift
day 3: bench/squat variant
The variants are to offset the load very slightly, as well as keep me from getting too beat up hitting the exact same movements all the time.
It would look something like this
Saturday
Squat - comp form with wraps
3x3xheavy weight, maybe a backoff set
close grip bench press
4x6xmedium weight, followed by 1x10 backoff set
monday
close grip incline
4x6xmedium weight, followed by 1x10 backoff set
deadlift
not sure what sets/reps
wednesday
bench press
4x3xheavy weight, followed by 2x5 overload sets with slingshot
box squat
4x5 ot
in addition, I'm week enough right now that I can probably use a weakly progression for a couple months before adopting multi-weak waves.
Day 1: Squat, Bench
Day 2: Deadlift, Bench
Day 3: Squat, Bench
^^
That is one of the most tried and true templates out there. You can easily build something effective from that. I use that very set-up all the time. Variation stays high, like you've got here, during off-season and then all of those slots become comp movement slots for the last 4-6 weeks before a peak. I'd undulate the bench (9/7/5, 8/6/4, 7/5/3, etc. for the three sessions), non-linear for the squat (8/4, 7/3, 6/2, or whatever), and linearly periodize the DL (5x5, 5x4, 5x3 etc).
During the off-season, you could just periodize everything the same way however you want and use movement selection to off-set the loads like you've outlined here.
Considering your weekness, maybe just run a short LP from that template and then branch into various periodization waves as necessary.
Yep. For people who don't like RPE, you can add the option of a controlled AMRAP on the final set to help regulate loads for the next week. For example, 4x3@82.5%, 1x3-8@82.5%. If you get ~7-8 reps, increase training max for the next week 2.5-5kg. Otherwise, accumulating sets @7-8 does the trick. I usually do include ramped sets up to @9 for the final few weeks before a peak because I think the intensity stimulus is important during that period.