Hi Coach, hope you are doing well.
Based on your template “How I added 100 pounds to my deadlift”, I wanted to create a 12 week program using some of the rep schemes you have mentioned in this article:"22 proven rep schemes
I would use four 3-week blocks where each block increases in intensity.
So you would use four different loading schemes for the main lifts over a span of 12 weeks.
- What could be a logical order? You shared this in a previous topic( Olympic Lifts in 'How I Added 100 Pounds to My Deadlift' Template)
WEEKS1-3: 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1
WEEKS 4-6: Ramping to 3RM
WEEKS 7-9 (currently): Ramping to 2RM, then lower by 20-30lbs and do 2 reps EMOM for 10 minutes
WEEKS 10-12: Contrast set - first rep with about 90%, then lower by 40lbs and do max reps (in the same set) for 4 sets
Would be great if you could give some other examples.
The assistance exercises would stay the same for six weeks where you could use double progression for the first half and rest-pause for the second half.
Is it enough to test my 1RM at the end of the 12 weeks or more frequently? How should I progress within the loading schemes?( hopefully you understand what I mean)