I’m finishing up the 9 week, 3 lift russian squat routine in about two weeks and I would like to continue training with a higher frequency, and fairly high volume. I’ve been looking at running something like Dr. Z’s DUP research training program as written, but I was also considering doing something like using a system similar to 5/3/1 but cut down into a single week.
This is a four week trainining cycle, shooting for rep prs each week for three weeks, deloading the fourth and resetting numbers like you would in 5/3/1 for the next four week cycle.
Squat 75% 1 rep short of failure
Bench 75% 1 rep short of failure
Squat 85% 1 rep short of failure
Bench 85% 1 rep short of failure
Squat 95% 1 rep short of failure
Bench 95% 1 rep short of failure
Deadlift 75%/85%/95%/deload each % is for each training week
my major complaint with Dr. Z’s program is that a lot of the weights are individually adjusted and I feel like I progress better, and get injured less when my progression is planned. My major complaint here is that I’m not sure this is adequate volume for the bench press and the squat.