something I've been kicking around

[hamburgerfan]

week 1
monday: heavy bench
tuesday: medium squat
thursday: light bench
friday: heavy squat

week 2
monday: medium bench
tuesday: light squat
thursday: heavy bench
friday medium squat

week 3
monday: light bench
tuesday: heavy squat
thursday: medium bench
friday: light squat

Deadlift after every squat, going heavier on lighter squat days and lighter on heavier squat days. Rotate through speed pulls, deadlifts with chains, GMs, heavy partials etc.

heavy=work up to PR on comp lift or variation. squat/box squat, bench/board press, deadlift/block pull etc.

light=sets of 8-10, not to failure

medium=speed work with 50-60%, use bands and chains

[gregconover]

Looks interesting. Kind of like the cube method with the me/de stuff but with more heavy work than what I think Lilly has in his program. I like the fact that you get heavy weights each week rather than a spread H/M/L program like lascek talks about in his stuff. Haven't seen your log but how many ME lifts do you think you would use for this?

[Meshuggah]

You could be on to something...

[Tiburon]

I don't know, without that 5x5volume squat workout I don't know if I'd ever get the disruption to drive adaptTion. But it's worth a try

[hamburgerfan]

Yeah, it ended up similar to the cube.

I don't think 5x5 squats are strictly necessary. I've made a lot of progress without them anyway.

[Les Hahn]

Yeah, it ended up similar to the cube.

I don't think 5x5 squats are strictly necessary. I've made a lot of progress without them anyway.

Same here. I am actually down to squatting 1x per week, and that seems to be enough adaptation to drive progression. Not everyone is the same though, but 2x seems to work well for most people with heavy/light day format.

I like the program idea. What kind of percentages are you using for the light work?

[simonsky]

Isn't speed work 'light' and 8-10 reps 'medium'?

[hamburgerfan]

Isn't speed work 'light' and 8-10 reps 'medium'?

Depends on how you're doing them I guess.

Same here. I am actually down to squatting 1x per week, and that seems to be enough adaptation to drive progression. Not everyone is the same though, but 2x seems to work well for most people with heavy/light day format.

I like the program idea. What kind of percentages are you using for the light work?

Probably around 70%. Maybe a little less for the squat and deadlift.

[gregconover]

To tag onto what ham said about the speed work if you're doing it right and experienced enough with it shouldn't be considered light even if the weights are much lower than max. Like in the texas method you wouldn't put speed work on recovery day just because its light weight. It would go on either of your big stimulus days to compliment which ever day you left in the program VD or ID. At least that's how I understand it from PP and from the Book of Methods.

[hamburgerfan]

Trying this now. Currently setting it up in sort of a 3 week block, where the first heavy day is 3x5-6 and the second is working up to a 1-3RM.