2 athletes in my gym are on a bet. They both squat 275x3 (in pounds), and they will use 2 different progressions to see who reaches 275x12 first. Whoever wins gets a lot of free beer. Lol.
Anyway, the first guy apparently reads T-Nation but isn’t a member, and he’s bragging about the intensity techniques he would utilize from this site. He will train his squat twice a week. Here’s what he plans:
-For 5 sets, perform 275x5 w/ 10 seconds rest between reps (cluster set)
-Decrease rest between reps until he reaches 5x5 (completing all 25 reps) w/o rest between reps
-Change to 5 sets of extended 5s until he reaches 5+3+2 reps on all sets
-Decrease rest per “mini-set” until he can do 5 straight sets of 10 (never exceeding 10 reps per set while completing all 50 reps)
-Increase reps per set to 12 (completing all 60 reps)
That was a little complicated, but the other guy is a bit crazier. He plans to train his squat thrice a week with a double progression (increasing weight AND reps simultaneously), and it looks like this:
Week 1: 5 sets, 275x3
Week 2: 5 sets, 280x4
Week 3: 5 sets, 285x5
Week 4: 5 sets, 290x6
Week 5: 5 sets, 295x7
Week 6: 5 sets, 300x8
Week 7: 5 sets, 275x12
I don’t know how they get these ideas, but they seem pretty cool. So, who do you think will win?