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The Shield: HIT Version

As usual, I tend to play around with my own programs and am doing so again with the Shield phase.

I’m currently using a more HIT based version of it where the main lifts get the volume essentially cut in half, and the support work done after that are done using one top set with some type of set extending/intensity increasing method.

My go to methods there are usually -

8/8/8 drop sets
Rest/Pause for three rounds
AVT1 method (as outlined in the Stars and Stripes phase, but in this case only for the support work done after the main lift)

Because volume is going down, frequency is up. So I’ve outlined the split like so…

Week 1
Day 1 - Back/Biceps
Day 2 - Legs
Day 3 - Off
Day 4 - Chest/Shoulders/Triceps
Day 5 - Back/Biceps
Day 6 and 7 - Off

Week 2
Day 1 - Legs
Day 2 - Chest/Shoulders/Triceps
Day 3 - Off

You get the idea.

I’m also incorporating some giant sets that finish with iso-holds, which I should have a video up of in the next day or two on the gram as an example.


awesome! Do you advise using these methods on the main lift, or would it be better only in the accessories?

For the main lifts use the periodization scheme but cut the sets essentially in half. Then go balls out war-destruction style for the movements outside of the main lifts.

When doing the shield phase 4 days a week, how do you adjust the percentages? Like in the first week outlined above, back and biceps is done 2x. Do you use the same “week 1” percentage for both workouts or would you just do the “week 2” percentage for the 2nd workout?

when I was doing it that way I just beat the reps for the week, then adjusted the next week if that happened.

Would this work with doing the main lifts for one all out set to 8-12? Possibly scaling back to only three days a week.

I would think so. that’s how it evolved for me.

Hi Paul,

I’ve been doing the SSP 2x/week based on your recommendations a while ago and it’s been working really well for me.

Day 1- Leg Press, RDL and assistance

Day 2- DB Bench and assistance

I’ve found that based on recovery and personal preference, I do much better with just 1-2 top sets. Would it be ok, even on 2x/week to cut the sets for the main lifts down to 2 sets and rep out on the last set? E.g. 4 x 10 @ 60% = 1 x 10, 1 x AMRAP @ 60%


I would actually just do the previous sets then go to failure on the last set.

If that makes sense.

All of the previous sets and then failure on the last set. So you wouldn’t cut the amount of working sets to 2?

Ok. Thanks!

What I’m saying really is, you could do it a few ways

Do the intensities listed and then just take the last set to failure…


Just warm up normally and do 1 set of that intensity to failure.

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