Have you ever lost something and it's right in front of your face? Well, programming is my favorite aspect of weight sports and yet this is my FIRST time in this thread and I am in love already. I love seeing how you all train and of course the bull shitting that goes along with it, makes me feel at home
Anyway, this is the perfect place for me to lay out what I feel is my best PLing Template yet. Since everything I do is so against the grain I would enjoy questions, critiques and criticism. Unfortunately, I have no one local (at my gym) who can even keep up with my concepts and while it's possible I over complicate things I prefer to think outside the box.
Anyway, here were the problems I was trying to address while designing this program. Keep in mind this is a PLing program.
1. Linear periodazation requires constant gains which is nearly impossible unless one starts his percentages so light he can actually finish the program.
2. Cookie cutter programs do not take into account age, proffesion and recovery etc...
3. I like to stay on the cutting edge of things and there is plenty of info out there on Russian programs as well as auto-regulation.
Ok, one more bit of background for those who have hung on this long. In the past two years since converting from bbing, I have tried all the popular training programs, 5-3-1, Westside, Cube, Sheiko etc... and have found significant flaws with each of them, but have taken the best of what the offered and made it my own (Eddie's advice). So, what you will find in the following post's is a combination of mostly Sheiko, Pavel and auto-regulation. It may appear complicated, but it's actually very simple. And most importantly is fits me and my recovery ability perfectly.
Friday 8/29/14 Bench Press focus
Bench Press with 3 second pause:2 reps, pyramid up with 5% jumps to an RPE of 8
185x5,225x2,245x2,265x2,285x2,305x2,315x2 I was beat up from Tuesdays bench day, but reached an 8 RPE so time to move on.
DB Curls (I put an antagonist movement between my primary movements to allow them to relax)
50sx5,60x5,50x5x5
Standing front press: 5 reps pyramiding up to an RPE of 9
95x5,115x5,135x5,155x5,175x5@9
Pendlay rows: 5 reps pyramiding up to an RPE of 9
135x5,185x5,205x5,225x5 (almost a 9), 225x5 hit a 9 RPE.
I know more explanation is due as I should have laid out the whole template, but figured you guys could only handle so much of my mindless banter. LOL
Hawk