Explanation of current training plan

Periodization strategy

Week 1

Start with X weight.  Train X for 3 sets x 5 reps
Next training day, use X+5lbs, train for 3x5
Next training day, use X+10, train for 5 reps, 3 reps, 3 reps

 

Week 2
Start with X+5.  Train X+5 for 3x5
Next training day, use X+10, train for 3x5
Next training day, use X+15, train for 5,3,3

 

Continue indefinitely.

 

Benefits of periodization style
-Constant progression: Because of the employment of microcycles and “softening”, the trainee is in a constant state of “building up”.  The trainee never stays at the same weight for multiple training sessions in a row, and there is no “grinding out reps”
-Constant success: Every training day is some sort of victory.  On the first, you are making a weight that was once previously your “light weight”.  On the middle day, you get a rep PR.  On the heavy day, you get a weight PR.  Good motivation.
-Built in deload: No monitoring necessary.  Every week has a deload on the first day in terms of weight, and on the final day in terms of volume.
-Heavy weight prep work: Final day of training cycle prepares trainee for the heavier load on the middle day next week without forcing a trainee to grind out reps at a new weight.  The reduced volume for the heavy day allows practice without burnout.
-Only 1 “hard” day: First day is light weight, final day is light volume, not mentally draining
 

Work capacity/hypertrophy sets

After final set of exercises, perform 1 set of maximal reps with around 40-60% of working weight.  Trying for 10-30 reps, using 2 rest pause breaks.  Do not utilize with squats.  Use glute ham raise, trap bar lifts, or deadlifts (in that order) instead

Purpose

WC set will improve the lifters work capacity and maintain hypertrophy while allowing the lifter to increase volume and groove the movement into their CNS without heavy CNS taxing that would come from more heavier sets.  Functions as a cooldown, and can still provide measurable strength increases.

 

Program 

Squat
Bench
Chin

OR

Squat
Strict press
DB/Chest supported row

 

Or any combination, as long as there is 1 squat, 1 vertical press, 1 horizontal press, 1 vertical pull, 1 horizontal pull

 

In Practice

 
Lifter can employ the above mentioned periodization on the squat only and simply trade off each training day, progressing on the upperbody movements linearly at 3x5 while utilizing a work capacity set.  The lifter can also pick 1 workout day and train it with the above mentioned periodization for every lift, and utilize the alternate exercise as a work capacity set in order to train all planes of movement.

 

Disadvantages

 

-Lack of deadlift: Could potentially be remedied by utilizing deadlifts as work capacity set post squats, or one heavy set of deadlifts.  Be cautious with high rep deadlifts, but the lack of spinal loading and ability to rest between reps still makes it more ideal than high rep squats
-Potential muscular imbalance if sticking with only one set of movements: lifter must be aware of their weaknesses and train to benefit them, or take proactive measures to combat imbalances

 

Accessory movements

Work capacity sets will take care of the majority of muscles, but abs can be trained in addition to prehab stuff