DCR wrote: ↑Tue May 02, 2023 5:29 pm
@Zak, I cut/pasted all of your squat workouts since the beginning of this log into a spreadsheet and was able to follow what you’re doing. Did you put this progression together, or is it a piece of another program?
I think I’m nearly ready to cut the shit with squatting every session, and may try this.
Ha, I could have saved you the work my man, the progression for the main lifts is this:
1. 60/10, 70/8, 75/6, 80/4, 70/8+
2. 60/10, 70/8, 75/6, 80/4, 85/2, 75/6+
3. 60/10, 70/8, 75/6, 80/4, 85/2, 90/1, 80/4+
4. Deload or add a little bit and go.
Very conservative training max for me here, but this is going to depend on your recovery status, whether you're losing/gaining weight, etc.
I didn't design it myself, it's based on Alex Bromley's "Powerbuilder" scheme from Base Strength (excellent book). It does a couple things I like. First, you touch heavier weights but they aren't "hard" sets and they're done under some fatigue. I've had good luck in the past with fatigued singles (basically working up to something heavy after doing some volume,) and this is in a similar vein. It's also an efficient way to get a good amount of work in a little more quickly than working up to a top set, then doing all the volume on the back end. My joints also appreciate being very warm before touching any kind of heavier loads. Another thing I kind of like is that after the first set (the 10s), each ensuing set (except for the + set at the end) is about as difficult as the set that precedes it, but you get to drop the reps, which to me at least offers some relief. Finally, the "powerbuilder" progression prescribes something like this for a few waves, then flips to lower volume work for a few waves to hit some PRs. That looks like this:
1. 85/rm, 80/rm, 70/rm
2. 90/rm, 85/rm, 75/rm
3. 95/rm, 90/rm, 80/rm
I would not treat these as true RM sets, but I do plan to push them when the time comes.
With these progressions you can go a number of different directions with your program. If you don't want to go the pure powerbuilder route and bomb the main lift and related assistance with volume 1x/wk, you can easily make it a heavy/light program by doing some work with a lighter variation (high bar, front squat, paused variation, etc.) on a second day.
I like the program but the squat and deadlift days are no picnic.