Random Protocol for Easy Strength

This little training protocol just popped into my mind, so I thought I’d share it with you.

Train every 3 days, this will equate to training three times a week in some weeks and two times in others.

You’ll be alternating Heavy/Light/Medium sessions.

Each day will have a slightly different focus, the overall goal of this protocol is to build strength in a steady and more importantly easy fashion.

Heavy Days:
DL – Ramp to 1x5x5RM, 2-3x5x80% top weight – working up to a top set of 5
Press – Ramp to 1x5x5RM, 2-3x5x80% top weight – working up to a top set of 5
Squat  – Ramp to 1x5x5RM, 2-3x5x80% top weight – working up to a top set of 5

Medium Days: Based on 85% of 5RM from heavy day – adjust +/-:5% on feel for the day
DL – 2,3,5,2,3,5,2,3,5,2,3,5,2,3,5 -Rest 30-60 sec between 2-3-5, then 3-5min each wave
Press – 2,3,5,2,3,5,2,3,5,2,3,5,2,3,5 -Rest 30-60 sec between 2-3-5, then 3-5min each wave
Squat  – 2,3,5,2,3,5,2,3,5,2,3,5,2,3,5 -Rest 30-60 sec between 2-3-5, then 3-5min each wave

Light Days: Based on 85% of 5RM from heavy day – adjust +/-:5% on feel for the day
DL – 6×6, rest 2-4min between sets
Press – 6×6, rest 2-4min between sets
Squat  – 6×6, rest 2-4min between sets

*Accessory work: 1 to supplement DL/Press, 2 Lifts to supplement Squat – 2-3×8-12reps

** You can use any DL/P/SQ variations you like on this protocol, once the cycle starts
again choose a different variation, Example: Cycle 1 = FS, Cycle 2 = HBBS, Cycle 3 = LBBS

*** The +/- 5% allows you to add load when you feel strong, use this as a guide to progress, if you can hit two weeks of +5% then that is the new working weight, the -5% serves as a nice deload if needed, however the way this is set it you shouldn’t need it too often meaning the small increases in +5% based on the % of 5RM will have you by the end of the cycle potentially working with what was your old 5RM as new working weights.

Here is the basic set up of days for a full cycle, it’s roughly 13 weeks, as the cycle repeats your can choose on the Monday (when Heavy DL/Press comes back around) to retest your 5RM on all three lifts, then take the rest of the week off before starting  new cycle with your new variations.:

Monday: Heavy – DL/Press
Tuesday: Off
Wednesday: Off
Thursday: Light – Squat
Friday: Off
Saturday: Off
Sunday: Light – DL/Press
Monday: Off
Tuesday: Off
Wednesday: Medium – Squat
Thursday: Off
Friday: Off
Saturday: Medium – DL/Press
Sunday: Off
Monday: Off
Tuesday: Heavy – Squat
Wednesday: Off
Thursday: Off
Friday: Light – DL/Press
Saturday: Off
Sunday: Off
Monday: Light – Squat
Tuesday: Off
Wednesday: Off
Thursday: Heavy – DL/Press
Friday: Off
Saturday: Off
Sunday: Medium – Squat
Monday: Off
Tuesday: Off
Wednesday: Light – DL/Press
Thursday: Off
Friday: Off
Saturday: Light – Squat
Sunday: Off
Monday: Off
Tuesday: Medium – DL/Press
Wednesday: Off
Thursday: Off
Friday: Heavy – Squat
Saturday: Off
Sunday:  Off
Monday: Light – DL/Press
Tuesday: Off
Wednesday: Off
Thursday: Light – Squat
Friday: Off
Saturday: Off
Sunday: Heavy – DL/Press
Monday: Off
Tuesday: Off
Wednesday: Medium – Squat
Thursday: Off
Friday: Off
Saturday: Light – DL/Press
Sunday: Off
Monday: Off
Tuesday: Light – Squat
Wednesday: Off
Thursday: Off
Friday: Medium – DL/Press
Saturday: Off
Sunday: Off
Monday: Heavy – Squat
Tuesday: Off
Wednesday: Off
Thursday: Light – DL/Press
Friday: Off
Saturday: Off
Sunday: Light – Squat
Monday: Off
Tuesday: Off
Wednesday: Medium – DL/Press
Thursday: Off
Friday: Off
Saturday: Medium – Squat
Sunday: Off
Monday: Off
Tuesday: Light – DL/Press
Wednesday: Off
Thursday: Off
Friday: Light – Squat
Saturday: Off
Sunday: Off
Monday: Heavy DL/Press – This would be the start of a new cycle.

Enjoy,
Ross

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