For almost a year, I've been doing a 6 week training cycle that's brought be some pretty good numbers. Now I'm advancing, it's pretty much spent (started failing my max days, as planned) Essentially, this is what is its...
6 week cycle.
Week 1 - Max triples
Week 2 - 5x3 @ 90%
Week 3 - Max doubles
Week 4 - 5x2 @ 90%
Week 5 - Max single
Week 6 - Max 5 RM (variation lift, deadlift on blocks, board press, box squat etc)
Each cycle I'd raise the squat/deadlift by 2.5kg (sometimes 5kg on the deadlift) and bench by 1.25kg.
The typical week would look like...
ME Squat, bench. 5x8 Bench accessory exercise
ME Deadlift, 50-100 glute ham raises. Abs till failure.
8x3 @ 40-60% Squat + deadlift. 5x8 squat or deadlift accessory exercise
8x3 @ 40-60* bench. 5x5 Bench accessory exercise. 5x8 Lats, 5x8 Triceps, 5x8 biceps.
All the accessory exercises are incremented by 2.5 each week until failure, and then changed.
I'm 100% raw (belt only) and would like some help advancing off this program! Otherwise, the only thing I can think of doing is changing the max exercises to variations (chains, bands etc) although I understand that's more useful to equipped lifters.