Long time no post, reviewing from 2013: jeez.
Anyways: I'm still doing the 1RM and 2RM layers: posted below - any additions or subtractions since this was posted while keeping the general theme? Or back into hibernation.
Can't speak highly enough for this program, for me it's the best methodology to suit my "type".
I love swapping between them doing -
Bench, back squat, high Pull, off, bench, front squat, high Pull, off
(Swap first bench for push press every other week).
LIMIT STRENGTH LAYER
Layer 1: Ramp to 1RM
Layer 2: 5 x 1 @ 95% of ramp
Layer 3: Strength-density 10 total reps with 90% done in as little time as possible
Layer 4: Strength density 20 total reps with 80% done in as little time as possible
Layer 1: Ramp to 2RM
Layer 2: 10 x 1 @ 90% of 2RM
Layer 3: 5 x 3 @ 70% of 2RM concentric as explosive as possible
Layer 4: 3 sets @ 50%, as many reps as possible in 12 seconds