8,5,2 on a weekly cycle?

[OZ-USF-UFGator]

Has anyone tried Baker's 8,5,2 on a weekly cycle. For a while, I've been running front squats as follows (lift every third day unless schedule dictates only a 2 day rest)

Day 1- 3 sets of 8

Day 4 - 3 sets of 5, 1 rep with anticipated day 7 weight

Day 7 - 3 sets of 2, add 5 pounds and do 1 rep.


Day 13 - add 10 (then 5 pounds after a few cycles) pounds and repeat process.


I started out conservatively using 65, 75 and 85% of my estimated 1RM and and I've been running this for 8 cycles so far with no signs of slowing down, although I am adding 5# per week instead of 10. I do "superset" squats with presses or pulls, depending on which equipment is available. But for work sets, I use a timer and do a squat, wait 4 min. then a set of presses and wait 4 min., assuring a full full 8 minutes between squat sets. (and press sets).

Is there an innate, long term issue to running this way. In other words, am I setting myself up for crash and burn?

[Andy Baker (KSC)]

Yeah, you will probably crash and burn once the weight starts getting heavy. I don't see a compelling reason to change the protocol from how I've been using it for like 10+ years. With this program I've had best results with training each lift heavy 1x/week. For some people I program them to do a light squat on their deadlift day. And when I use this program I fill in the trainees volume needs with supplemental and assistance work.

[OZ-USF-UFGator]

Yeah, you will probably crash and burn once the weight starts getting heavy. I don't see a compelling reason to change the protocol from how I've been using it for like 10+ years. With this program I've had best results with training each lift heavy 1x/week. For some people I program them to do a light squat on their deadlift day. And when I use this program I fill in the trainees volume needs with supplemental and assistance work.

OK, then. I thought I had a reasonable rationale for doing it this way, but I will adjust my programming to be as written. Thanks for chiming in before I screwed myself.

One other question: I am new to judo/jujitsu 2-3X a week for 1.5 hours. Is 8,5,2 compatible or should I ditch it for a GGW or similar HLM program.