I know what youre going to say guys, why try to create your own program when there are so many proven ones out there. And your right. But that’s like saying, why learn to cook when you can go to a restaurant and eat what the “professionals” made. Plus I really feel good inside when I create something mine (no matter how imperfect it is). And I don’t plan on not doing proven programs, but I will also experiment with my own stuff.
So here it is. As I’m understanding, linear periodization sequenciates qualities starting from low intensity high volume and gradually turns into low volume high intensity.
Weekly set up:
Monday - OHP and Squat
Wednesday - Bench Press and Deadlift
Friday - Squat Speed - 50%-70% ORM
Saturday - Bench and Deadlift Speed - 50%-70% ORM
Length - 10 weeks
Phases:
Hypertrophy - 4 weeks - from 70% to 77,5%
Strength - 3 weeks - from 80% to 90%
Peak - 2 weeks - from 90% to 100%
Deload and Test - 1 week
Progression:
Week 1 - 4x8 @ 70%
Week 2 - 4x8 @ 72,5%
Week 3 - 4x6-8 @ 75%
Week 4 - 4x6 @77,5%
Week 5 - 3x5 @ 80%
Week 6 - 3x4-5 @ 85%
Week 7 - 3x3-4 @ 90%
Week 8 - 4x2 @ 95%
Week 9 - 4-5x1 @ 100%
Week 10 - 3x1 @ 65%(Deload) and Test Max
Additional notes:
In Hypertrophy Phase every training session im going to hit a 90%+ single, double or triple on one of the the main lifts before main work sets - maintaining strength
In Strength Phase volume will come from assistance lifts - maintaining hypertrophy
In Peak Phase im going to drop almost all assistance (only leave 1 lift, that targets a weak point, per main lift for 2x6-8); 4 days a week - OHP day, Squat day, Bench day, Squat day
Tell me how it looks.
Cheers