T Nation

Optimizing Strength w/ 2 a Day Layer System


#1

Hey coach. If one were to try to use the layer system approach to build maximum strength while also splitting up the volume in to two sessions (better fits my schedule), how would you recommend doing so? I really like the cluster method, so I was thinking something like this:

AM:
1. Ramp to 1RM
2. 2 Cluster sets with 90% of 1RM (3-5 reps)
3. Back down to 70% and ramp to 2RM
4. 2 Cluster sets with 90% of 2RM (3-5 reps)

PM:
1. Back down to 70% and ramp to 3RM
2. Contrast sets at 60%
A. 5 Bottom Partials, 5 Mid Partials, 5 Top Partials
B. 3 Explosive reps starting from a deadstart

Add 5lbs to each RM every 4th week?

Thanks for the help.

-Colby