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.
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)
If your goal is strength you normally want to use more of a linear approach, from the schemes where the average load is lower working your way up to the schemes where the average load is higher.
If size is your main goal you will often do best to do the opposite (maybe doing one moderate phase, then going heavy and gradually working toward adding volume).
If you want a combo you should probably alternate between volume and intensity blocks.
For example;
Weeks 1 - 3 = lowest average loads, highest average volume
Weeks 4-6 = second heaviest loads, second lowest volume
Weeks 7 - 9 = slightly heavier than weeks 1-3, slightly lower volume
Weeks 10-12 = heaviest, lowest volume
And ideally, from week to week in the “volume” blocks your goal should be to increase volume (adding reps or even sets) while at least maintaining the same weight (adding weight not being the main goal) whereas in the “heavy” blocks the goal should be to add weight from week to week.
So if my main goal is strength I could do something like this:
WEEKS 1-3: 7/5/3 Wave
WEEKS 4-6: 5/4/3 Wave
WEEKS 7-9: 1/6 Contrast
WEEKS 10-12: 5/4/3/2/1
I consider weeks 1-6 as the “volume” blocks though not being optimal because it could be hard to consistently add volume to the waves ( need your help here) and 7-12 as “intensity” blocks.
Weeks 7-12 should be good but I´m not quite sure with weeks 1-6.
Week 1: 5/4/3 waves
Week 2: 6/5/4 waves
Week 3: 7/6/5 waves
Here you should shoot for maintaining the same weights from week to week while adding the 1 rep per set
Week 4: 1/4 contrast
Week 5: 1/5 contrast
Week 6: 1/6 contrast
Again, with the goal of using the same weights with the additional rep per set
Week 7: Poliquin cluster (5 reps / 20 sec between reps)
Week 8: Miller extensive cluster (4-6 reps /30-45 sec between reps)
Week 9: Miller intensive cluster (3-4 reps / 45-60 sec between reps)
Here you would obviously add weight from week to week
Week 10: 5/4/3/2/1
Week 11: 3/2/1 waves
Week 12: Ramp up to 1RM
I guess the “style” of the assistance exercises is good, so double progression on the first half and rest-pause on the second half over the course of 12 weeks ?
You progress in load from wave to wave (pairing to pairing) you don’t need to reach failure on the last one, but you should definitely not be able to do one heavier set.
And only the sets of “higher reps” should get progressively heavier
I just recommended this article to someone. One of my all time favorite t-nation posts. Greatest strength progress I ever made on the 4 days per week like that.
Though I understand the basic concept of contrast sets, I´m a bit confused by your answer now.
Does that mean that the “activation” sets do not go heavier from pairing to pairing?
Which percentages should I use in the first week for the first set of 4 reps?
I would go like that:
Week 1 - 1/4 Contrast
90% x 1
82,5% x 4
92,5% x1
85% x4
95% x1
87,5% x4
Week 2- 1/5 Contrast
90% x1
82,5% x5
92,5% x1
85% x5
95% x1
87,5% x 5
Week 3 - 1/6 Contrast
90% x1
82,5% x6
92,5% x1
85% x6
95% x1
87,5% x6
My second question is which percentages should I use for the Miller extensive/intensive cluster?
I mean that the sets of 1 should not go up from wave to wave. Their purpose is to activate the nervous system more for the “work sets” (sets of 4, 5 or 6 reps).
If you perform a 1/4 contrast the target for your last set of 4 will be around 87.5% (even though I personally don’t work in percentages, but it will give you an idea), for the 1/5 contrast around 85% and for the 1/6 around 82.5%.
The sets of 1 will be adjusted accordingly, to at least give a small overload versus the heaviest “work set”.
For example (and keep in mind that I don’t really use percentages, this is for better illustration of the concept).
1/4 CONTRASTS
92.5% x 1
82.5% x 4
92.5% x 1
85% x 4
92.5% x 1
87.5 %x 4
1/5 CONTRASTS
90% x 1
80% x 5
90% x 1
82.5% x 5
90% x 1
85 %x 5
1/6 CONTRAST90%
90% x 1
77.5% x 6
90% x 1
80% x 6
90% x 1
82.5 %x 6
Ok thanks!
That seems hard but it’s only one really heavy set.
There will be a deload included I’d guess. Sounds very interesting. Is there usually a recovery problem if used for all big lifts? Are there restrictions?