After reading through the first two books and advice here, I found this post in which Jim and lukets72 outline a program that was exactly what I was after.
However, I’m a bit confused on when to add weight, and the Anchor phase weight.
Here’s the main bit of his post:
"LEADER (Cycles 1-2) (this will consist of two 3 week cycles)
Main work: 5s PRO (this signifies that you will do sets of 5 reps for all of the 5/3/1 main working sets. No PR set on the top set)
Supplemental work: FSL BBB (5 sets of 10 reps at the percentage of the first working set of the main work)
Assistance: 25-50 total reps per workout for push category, 25-50 total reps for pull, and 0-25 total reps for single leg/core work.
The main work and supplemental will look like this:
Week 1: 65% x 5, 75% x 5, 85% x 5; 5 x 10 at 65%
Week 2: 70% x 5, 80% x 5, 90% x 5; 5 x 10 at 70%
Week 3: 75% x 5, 85% x 5, 95% x 5; 5 x 10 at 75%
Now, increase training maxes by 5 lbs for bench/press and 10 lbs for squat/deadlift
Week 1: 65% x 5, 75% x 5, 85% x 5; 5 x 10 at 65%
Week 2: 70% x 5, 80% x 5, 90% x 5; 5 x 10 at 70%
Week 3: 75% x 5, 85% x 5, 95% x 5; 5 x 10 at 75%
This completes your Leader phase, once finished, use the 7th week protocol - Deload
ANCHOR (cycle 3 of the total program, do one anchor cycle)
Main work: 3/5/1 PR sets (PR sets on the first and third week, 5s PRO on the second week)
Supplemental work: FSL 5 x 5
Assistance: 50-100 total reps for each category
Week 1: 70% x 5, 80% x 5, 90% x 5+; 5 x 5 at 70%
Week 2: 65% x 5, 75% x 5, 85% x 5; 5 x 5 at 65%
Week 3: 75% x 5, 85% x 5, 95% x 5+; 5 x 5 at 75%
After completing this, perform the 7th Week protocol - Training Max test to test your TMs and make sure that they are correct to start your next program."
If I understand correctly, it is:
2 x 3 week cycles for the Leader
1 deload week
1x 3 week anchor cycle
1 tm calc week
Do you only increase weight after the first 3 weeks of the Leader, as this is the only time it’s mentioned? Does that not then leave 8 weeks until the next increase in weight?
And lastly, what weight are you meant to use on the Anchor cycle? If it’s the same as the last Leader cycle, aren’t you then just doing a load of less work as the Anchor is pretty much just lower rep ranges of the same %s? (e.g. week 1 3x70% of what you were doing 5x70% in the leader)