What does a schedule look like for someone hitting PRs every two weeks? There really aren't any examples of biweekly progression in the grey book. Goes straight from weekly (with TM, four-day splits, HLM, etc) to monthly (rep cycling and the advanced section).
Maybe small l and small p. Capital LP is a specific reference to the novice program that has you add weight ~every time but yes there are many other forms of linear progress on a longer timeframe, like some of the programs in purposeful primitive that guys like Coan and Karwoski used in the 90s. This is a bi/weekly planned linear increase.
Cool. Yeah, I guess weekly linear progression is also a bit different. Last question for now - Would the above work for squat too? DL is its own beast obviously.
A program per se would have to be individualized but you'd look at something like this as a template for upper:
Week 1
Day1: bench easy intensity/press easy volume
Day 2: press easy intensity/bench easy volume
Week 2
Day 1: bench hard intensity/press hard volume
Day 2: press hard intensity/bench hard volume
Basically you have a volume and intensity day each week for upper lifts, just like the 4 day weekly plan, but week 1 is easier - no PRs, but still a volume day and an intensity heavier day of lower reps, just purposely kept easier, and week 2 is hard on both.
Take a guy who can bench 300x5/315x3/325x2/345x1 and press 200x5/210x3/220x2/230x1 as max effort top sets.
Week 1:
Day 1: Bench 295x3 for 2 sets / press 170x5 for 3 sets (submaximal but still stimulative work)
Day 2: Press 195x3 for 2 sets / bench 260x5 for 3 sets
Week 2:
Day 1: Bench 320x3 PR then 305x3 backoff / press 180x5x5 volume PR
Day 2: Press 212.5x3 PR one set, 205x3 backoff / bench 275x5x5 volume PR
something like that. will prob turn this into an article.
What does a schedule look like for someone hitting PRs every two weeks? There really aren't any examples of biweekly progression in the grey book. Goes straight from weekly (with TM, four-day splits, HLM, etc) to monthly (rep cycling and the advanced section).
Maybe small l and small p. Capital LP is a specific reference to the novice program that has you add weight ~every time but yes there are many other forms of linear progress on a longer timeframe, like some of the programs in purposeful primitive that guys like Coan and Karwoski used in the 90s. This is a bi/weekly planned linear increase.
Cool. Yeah, I guess weekly linear progression is also a bit different. Last question for now - Would the above work for squat too? DL is its own beast obviously.
Good Q. This would be a good topic for a post.
I'm doing a four-day split (U/L) so would be really interested to see how that would translate. Just found your blog btw, great content.
A program per se would have to be individualized but you'd look at something like this as a template for upper:
Week 1
Day1: bench easy intensity/press easy volume
Day 2: press easy intensity/bench easy volume
Week 2
Day 1: bench hard intensity/press hard volume
Day 2: press hard intensity/bench hard volume
Basically you have a volume and intensity day each week for upper lifts, just like the 4 day weekly plan, but week 1 is easier - no PRs, but still a volume day and an intensity heavier day of lower reps, just purposely kept easier, and week 2 is hard on both.
Take a guy who can bench 300x5/315x3/325x2/345x1 and press 200x5/210x3/220x2/230x1 as max effort top sets.
Week 1:
Day 1: Bench 295x3 for 2 sets / press 170x5 for 3 sets (submaximal but still stimulative work)
Day 2: Press 195x3 for 2 sets / bench 260x5 for 3 sets
Week 2:
Day 1: Bench 320x3 PR then 305x3 backoff / press 180x5x5 volume PR
Day 2: Press 212.5x3 PR one set, 205x3 backoff / bench 275x5x5 volume PR
something like that. will prob turn this into an article.
Thanks, very interesting. Would you still consider this progression linear?