I used to have a thread up here but it has long since died
For the last year I have been using extremely high frequency everything(all lifts 20+ times a month). I experimented with no set programs besides some bullcrap high frequency routines based on nothing. While my lifts have gone well I’m giving up the unpredictability of high frequency for a set program that is a little bit of everything.
The only two changes ill be making are changing percents in the first 4 weeks to a linear progression. The reasoning for this is that the program was originally designed and ran for single ply lifters and the first 4 weeks percentages were based on a geared potential pr. The other change is running and jumping on the off days in the week (tues,thurs)
3 times per week
No belt,wraps,head band(s)
5-8 sets of 5 reps conservative linear - Squat
6-8 sets of 6 reps conservative linear- Bench
5-8 sets of 5 reps conservative linear- Deadlift
2 days at 60 percent 3x3 and 1 day at 80,85,90,95+ 2x1- squat & deadlift
2 days at 60 percent 5x4 and 1 day at 80,85,90,95+ 2x1- bench
Bench - 325 paused
Squat - 545
Deadlift - 650 off 4 inch block, 700 off 10 inch block
I plan on running this routine for at least 1 full cycle and making slight changes I see fit for future run thrus.