I am a huge fan of your work. I have been following the Best Damn Workout for the last 6 weeks and I have got some good results, thanks! It was quite a refreshing change after years of powerlifting training…
I would now want to make the training a bit more ‘methodical’ in that I would like to start tracking progress, etc. (so far I have been only training ‘by feeling’ in these past 6 weeks). I would like to incorporate some periodization and potentially also some other techniques. I have read through the forums here and you mentioned somewhere that you are combining Best Damn with Jim’s 5/3/1. This would probably be an overkill for me, especially if you also do boring but big routines with the main lifts, but I was wondering whether there is any way how I can incorporate the other technique that you are a heavy proponent of and I’ve had good results with - the waves. I would ideally like to follow 4-week mesocycles with waves (switching between 5-4-3, 3-2-1, and 7-5-3 wave systems) for the main lifts (back squat, deadlift, benchpress, military press). I would replace the heavy lifting technique (rest/pause, clusters) with waves for these main lifts only.
Does this make sense? I am just a bit worried that this would introduce an extensive volume to the workouts - I would aim for doing 3 waves, which worked quite well for me in the past, hence 9 sets as opposed to 3 (or 3 + warmup sets for the big lifts, which I have done so far with Best Damn). I would still like to keep the trainings as short as possible though (and 6 trainings per week). This means that I would do waves 4 times per week for heavy quads (squat), lats (deadlift), pecs (benchpress), delts (military press) and the rest is as per the Best Damn template.
Also, I have noticed that you don’t specifically suggest doing deadlifts or back squats in your Best Damn Workout articles - is this because they are too taxing on the nervous system? If so, I would replace them by other variations, but then would it still make sense to do waves with variations of big lifts (e.g. front squats as opposed to back squats, or romanian deadlifts as opposed to deadlifts?).
If this is not a good idea, I would be most grateful if you could suggest a different way how to do the mesocycle periodization, or just some kind of a sustainable long-term planning using Best Damn philosophy.