Ok so I am looking to maximize my gym time by reducing injuries and making the best gains I can in size and strength and have been trying to decided what I want to do for my weight program. I have read a lot on the western periodization program following Prilpan's chart and Westsides ME DE method.
With the periodization method I would run 6 week cycles with a deload at the end of every 6 weeks percents would be based off of 90% of competition maxes. Cycles would be as follows
Squat, bench , dead lift 3 day a week program
60% to 70% of 1 RM at 4 sets of 8-10 6 weeks
70% to 80% 4 sets of 6 to 8 reps 6 weeks
80 to 90 % 4 sets of 4 to 6 reps 4 weeks
90 to 95% 4 sets of 2 or 1 reps this would only last 4 weeks
there of course would be a max out day at about the 12 week mark to see if my maxes progressed
or I could go with the west side method.
What do you guys think. I know that my body reacts well to 5x5 programming and have thought about just sticking with that but I know that it will beat the shit out of my body after a little while and thought periodaztion would give my body some time to recover from the heavy stuff while increasing my gpp and muscle size.