It works very well. For example - at the beginning of 2013 my bench press was 310lbs in the gym - 302 in competition. Dec 7th 2013 meet in Salem, OH for 100% RAW federation went 308/330/352 for 50lb PR in competition. Probably left 20lbs or so on the bench which is ok. I have something to shoot for the next time. 360 in the gym was tops. Deadlift went 363/407/451 w/ a lot to spare. I hadn’t trained the deadlift for 3 months due to some issues and really had no idea where I was. Trained it for 3 weeks prior to the meet using the first half of this method and honestly surprised myself. I was good for 475 for sure and possibly 500. Everything was fast.
Weeks 4 and 8 are for deloading. You can do 3x10x50% as well. It’s up to you. A deload is whatever you need. If you need a week off, then do it. Especially week 8. Remember, on weeks 1-3 and 5-7, you still have to warm up to the starting weight at 50% - so yes, more than 5 reps on those days is ok when warming up. Once you get to 50%, it’s whatever the required reps are the rest of the way up making those jumps.
On week 8, you can do whatever you want for reps to get warmed up until you get to 80%. If it’s singles, doubles, triples, whatever…doesn’t matter as long as you feel ready to starting hitting some fast and heavy singles.
I don’t do a lot of assistance. I believe if you want to make progress you need to practice the lift w/ volume and time under the bar perfecting technique and motor patterns. Assistance work for me usually involves a “pump” w/ bands and very light dumbbells. The “pump” allows me to push the necessary blood and nutrients into whatever it is I just got done working for recovery.
Most raw lifters are severely overtrained. Yes, I know there are those that don’t believe in overtraining, just undertrained - good for them. The reality is it happens. IMO, there’s no reason to leave the gym beat up. There’s no reason not to come into the gym fresh and ready to hit some big weight. I don’t believe it’s the main lifts that keep lifters beat up, it’s all the extra afterwards. With the exception of Sheiko (which is mostly coaching and close monitoring behind that success), look at Vladimir Volkov’s bench method or Alexander Faleev’s philosophy. If you look at the current world champion Malanchiev’s method, it’s very similar when training for a meet. Lots of advice out there about powerlifting being a marathon and not a sprint. This method will allow you to do that. Watch out tho, it’ll surprise ya! Putting in work day after day and then seeing the realization of that displayed on the platform while being healthy and uninjured is a great feeling.
Simple and VERY effective.
Thanks for the clarification. I am currently on cycle 7 of 531, and have seen great improvement, but I always like to know what other people are doing and how it is working. I will probably stick with this until I hit another plateau though.