Kind of like German volume training (it isn’t really, but I based my routine off of it and saw really great progress in strength, size and endurance). I know low volume high intensity might be better, but I find it is harder to progress long term using those routines. I also get really bored of 5/3/1.
3 Days a week routine, looks like:
RDL 3 sets
DB Press, GVT
T Bar Row, GVT
Farmers Walks, (3 sets as far as possible)
Overhead Press, GVT
Face Pulls, (3 sets 10-15)
Rope Pulling (This is hard to describe, but I basically load a sled, attach it to a 50ft long rope (about 2" thick) and pull it towards me for 10 reps for each hand, alternating hands.
work up to 10x10 (you don’t actually make it to 10x10) with about 1 min rest/set. For example let say you wish to use 185lbs for the squat, week 1 might look like
But week 2 might see an increase in 6 total reps
and week 3-5 or 6 see a similar progression or continue until less than 2 more reps are achieved for the total workout.
Come to think of it, maybe I am pushing myself too close to failure.
Phase 2 sees a reduction in volume, increase in intensity, increase in rest period, and one additional workout per day.
Phase 3 sees a further reduction in volume, another increase in intensity, an increase in rest period, and a second additional workout per day.