A Simple Program for Strength

Morning Guys,

Occasionally people can struggle to bring up a lift, below is an 8 week program based on performing said lift twice per week. Ideally you will know your 1RM, if not then use this calculation to establish it:

Reps x Weight x 0.0333 + Original Weight = Estimated 1RM

The program focuses on increasing the overall load/accumulated volume while keeping the work capacity (sets/reps) the same. It’s a good place for intermediates to start breaking their plateaus.

Week 1:
Session 1 – 3×8 @70%
Session 2 – 3×8 @72%

Week 2:
Session 3 -3×8 @75%
Session 4 -12×2 @90%

Week 3:
Session 5 – 3×8 @72%
Session 6 – 3×8 @75%

Week 4:
Session 7 -3×8 @77%
Session 8 -12×2 @90%

Week 5:
Session 9 – 3×8 @75%
Session 10 – 3×8 @77%

Week 6:
Session 11 -3×8 @80%
Session 12 -12×2 @90%

Week 7:
Session 13 – Rest or Active Mobility
Session 14 – Test 1 or 2RM for new baseline %

Week 8: Deload
Session 15 – 2×8 Old 70%
Session 16 – 2×8 Old 70%

Once you have finished the program you can either repeat it on the same lift of you can pick a different one.

If you were training 4days per week this could be what the program might look like one the weekly basis:

Day 1 – Squat (using session 1 above)
Day 2 – Pressing Day – 5RM Ramp – OH, INC, DIP or CG
Day 3 – Off
Day 4 – Squat (using session 2 above)
Day 5 – Pulling Day – 5RM Ramp – Deadlift* Pull Ups, Rows, Face Pulls
Day 6 – Off
Day 7 – Off

*Deadlift only on weeks where the squat is 3×8 for both session only.

This is not fancy but it works because if follows the basic principles of overload.

Enjoy,
Ross

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