Heavy/light examples

[Eric Larousse]

Ppst 3 briefly talks about a heavy/light setup and I think it gives one exampke with the russian squat routine example. Anyways im just wondering if I could get some example templates in how to set it up whether that be a heavy day then a dynamic day or what? Thanks

[Tom Campitelli]

Can you be more specific?

[Eric Larousse]

For instance you would have to have some sort of volume in there on the heavy day because you aren't going to be able to progress with just intensity right? I mean i guess you could do volume and intensity in the same day maybe ME then DE in the same session. Maybe something like

options for squat heavy day
5x5 plus DE 2x10
then maybe the next week
1x5 plus DE
or maybe
5x3 heavy plus 5x3 back off sets or something like that?

[Michael Wolf]

Here are two easy options: You can alternate volume and intensity on the heavy day. You can do ramping sets of five on both days for a while to accumulate more volume, then switch to an intensity type set-up on heavy day for a while.