Currently doing a Upper/Lower Body type split. Three fairly normal upper body days, 2 primarily posterior chain days (SG High Pull, Deadlift, Goodmornings, Glute Ham Raise, etc) and 1 full body day (yoke carry, overhead barbell walk, farmer carry, etc).
I am squatting 6x a week before I start the rest of my workout for the day. If I want to cycle 2 low, 2 medium, and 2 higher effort days,what percentages should I be using? Right now, low effort is = 6x3 @ 60%, medium effort = 4x3 @ 65%, and high effort = 3x3 @ 70% with my low effort days corresponding with my lower body days. I make sure to never grind out any of the reps.
Strength is the primary goal. I respond fairly well to higher frequency workouts. My recovery is good but not perfect.