Routine
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:
Day 1:
Squat, GVT
RDL 3 sets
Day 2:
DB Press, GVT
T Bar Row, GVT
Farmers Walks, (3 sets as far as possible)
Day 3:
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.
Current phase:
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
10,10,10,8,5,4,4,3,2,2
But week 2 might see an increase in 6 total reps
10,10,10,10,6,6,4,4,2,2,
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.