So I’ll go 5 weeks accumulation 2 intensification 1 deload
ACCUMULATION
Max efforts will be 5 rms.If I feel very strong that day I might do a 3 rm or some heave singles after my 5 rm.Dynamic effort will be for 20+ sets for time.Each week I’ll either up the weight or try to beat my old time.The main goal of this cycle is to build my gpp,put on some mass and prepare myself to hit some big pr’s on the int phase
Max effort lower movements:Parallel box squat,Very low box squat,Sumo deficit deadlift,Below parallel box squat,Good morning off pins
After I pull I’ll do front box squats(just wanna give them a shot) and after I squat stiff leg deadlift
Max effort upper movements:Close grip bench,Close grip floor press,Close grip incline,Close grip pin press,Seated shoulder press off pins
After that I’ll do a big set of dumbell press(like high incline 20sx50 reps) and then immediately go to heavy extensions
For dynamic lower it will be speed squats and deads and then stiff leg or romanian dumbell deadlifts for rep records(the one with the arched back)
For dynamic upper speed bench and then dumbell shoulder press for rep records
INTENSIFICATION
Heavy singles and doubles.I’d love to have bands but I don’t yet so for my dynamic work I’ll just use some higher percentages.Also accessories will be heavier
Max effort upper movements:Close-ish grip bench(hands somewhere between rings and the smooth part) and floor press with a competition grip
Then I’ll probably do some heavy lockouts not sure but I have time to figure it out
Max effort lower movements:Box squat either parallel or below,Low block pull with conventional stance
After the squat I’ll do a deadlift variation for a 3-6 rm and after the deadlift a squat one
After dynamic effort upper I’ll do something and after bench the same
And then deload for a week which means some heavy dumbell press for an 1 and 3 sets pr and for the lower body some rep squats or just light squats or no squats at all