I have been using a few of your methods blended together and have been loving the training. Currently I am using a ramp to a 3RM, followed by Cluster sets with the weight reached that day during the ramp. The following day I am using the "double stimulation" method in terms of the muscle worked for strength on the previous day, using the Growth Factor Training principles you outlined. My question is, if I plan on using this method for a prolonged period of time, what is the best way to organize my weeks in terms of progression.
I was thinking Possibly something like this?:
Week 1: 3 cluster sets, 3 rounds of assistance pump work on the following day
Week 2: 3 cluster sets, 4 rounds of assistance pump work
Week 3: 4 clusters, 4 rounds pump work
Week 4: 4 clusters, 5 rounds pump work
Week 5: 5 clusters, 5 rounds pump work
Week 6: Either a test week/Restart?
I am just having trouble deciding the best way to focus on progression due to the fact that the ramp is not based on percentages, and is more so how the body feels on a daily basis.
Id love your insight on this, and thanks again in advance!