Fitness

This Could Be The Finest Method To Get Stronger

Abstract

– The simplest strength-training applications are based mostly on conjugate coaching, percentages of your one-rep max, or Ranking of Perceived Exertion (RPE).

– The so-called “finest” coaching program is one you imagine in and luxuriate in, and that fits your mindset and the best way you want to coach.

– You’ll be able to mix conjugate coaching, percentage-based coaching, and RPE to create applications which are custom-made to fit your objectives, and readiness to coach on any given day.


This Could Be The Finest Method To Get Stronger

Each critical lifter is on a lifelong hunt for the perfect strength-training program. There are many choices to select from—together with 5×5, 5/3/1, Sheiko, the Westside conjugate system, and so forth.—and so they all have their advantages and downsides. Having coached power athletes for the previous 30 years, and competed in powerlifting and strongman myself, I’ve come to understand that there isn’t a excellent coaching program.

Effectively, possibly…

The so-called “finest” method to get stronger might lie not in a single program by itself however in a mix of three coaching philosophies which have already been round a very long time, and, individually, have guided many a terrific athlete to victory. Lastly, I feel I’ve introduced them collectively in a method that gives the last word steadiness of depth, selection, and restoration to allow you to make clean progress in your lifts indefinitely whereas decreasing your threat of harm.

The Prime Three Packages For Constructing Power

There are three umbrella forms of strength-training programming that produce outcomes. First, I’ll clarify what they’re and the way they work, after which I’ll present you the way the system I devised brings their finest facets collectively whereas sidestepping the pitfalls.

#1. Conjugate Coaching (the Westside Barbell System)

In a conjugate system of coaching, you’re employed on bettering a number of athletic qualities on the identical time. In any given week, you possibly can have a exercise that focuses on max power (how a lot you possibly can carry for one rep), muscle dimension, velocity/explosiveness, prehab/rehab, and extra. Essentially the most well-known instance of conjugate coaching is the Westside template—the type of coaching accomplished at Westside Barbell in Columbus, Ohio, a health club that’s been dwelling to among the strongest powerlifters in historical past.

The fundamental Westside template has you coaching 4 days per week. There are two heavy exercises, known as max effort days, which are centered round a serious barbell carry you need to enhance (as Westside was developed for powerlifters, it’s normally some variation of the squat, bench press, and deadlift—though it doesn’t need to be). There are additionally two lighter exercises within the week, known as dynamic effort days, during which you concentrate on velocity and explosiveness.

On max effort days, you select workout routines that help beneficial properties in your most important carry, and progressively work as much as an all-out max set of 1, two, or three reps. These lifts are normally cycled weekly. For example, a man who needs to bench press extra however has a weak lockout would possibly carry out close-grip bench presses one week, flooring presses the subsequent, and a bench press to boards the week after. This could strengthen his triceps on the finish vary of movement of his bench press in order that he can lock out extra weight.

On the dynamic effort days, you’re employed in your potential to use pressure to the bar rapidly, which might help you overcome sticking factors in your lifts. Dynamic days might have you ever squatting/deadlifting and benching with lighter weights and extra explosive effort in order that the bar strikes quick, or doing jumps and throwing workout routines.

Each max effort and dynamic effort exercises may even embody workout routines which are accomplished for greater repetitions that can assist you construct muscle (basically, bodybuilding coaching), and different work that’s geared to balancing out any weaknesses you might have.

Professionals

Other than being very efficient for serving to you enhance in a number of areas concurrently, the Westside coaching model can simply be adjusted to fit your objectives. It’s a unfastened system that may work utilizing many alternative workout routines—not simply the powerlifting huge three—and it may evolve together with you as your strengths and weaknesses change. Honestly, the “finest” program you are able to do is one which fits your mindset. That’s, for those who imagine within the coaching, and also you take pleasure in doing it, that’s the system that’s going to provide the perfect outcomes for you. With this in thoughts, Westside is well-suited to those that like to smash heavy weights and check themselves regularly.

Cons

For individuals who like extra construction in a program (i.e., “do X units of Y reps for Z train each week for 4 weeks”), it is probably not your best option. Westside additionally tends to be applied improperly by lifters who don’t absolutely perceive it. Trainees who push too laborious and don’t get better sufficient will get injured.

#2. Share-Primarily based Coaching

Many powerlifting and Olympic weightlifting applications use percentages of 1’s one-rep max to find out how a lot weight to make use of on a given day. For instance, for those who can press 100 kilos for one all-out effort of 1 rep, and your program calls for five units of 5 at 75% of your max, you’ll do your units with 75 kilos.

Share-based coaching is nice for ensuring you prepare at intensities which are excessive sufficient to provide outcomes, however they don’t account for the way you’re feeling on a specific day. For example, your program might name for Three units of 1 with 95%, however for those who’re having a type of days the place every little thing feels heavy and the bar is transferring slowly, what are you alleged to do? When you soldier on anyway and attempt to hit 95%, chances are you’ll get injured.

Professionals

You by no means need to surprise how a lot weight to make use of as a result of this system has predetermined it mathematically. Percentages also can make it easier to zero in on sure objectives. For example, hundreds within the 80–90% vary are typically good for muscle dimension, whereas 90% and above is geared extra for power improvement. It may also be very satisfying to observe the odds climb every week in your program when you test them off. You’ll be able to acquire momentum from conquering every weight at a time.

Cons

Dogmatically insisting on utilizing a sure weight as a result of this system requires it’s a huge mistake. When you miss a carry in a single exercise—attributable to any variety of circumstances—you possibly can really feel like a failure. Chances are you’ll be extra timid going into your subsequent exercise, and miss once more in consequence. This might finally result in a domino impact that ruins the remainder of your program. Keep in mind, the psychological side of coaching is vital.

Share-based coaching merely doesn’t account for day-to-day fluctuations in restoration and readiness. In different phrases, proportion applications don’t take into accounts the truth that individuals have busy lives and dangerous days that influence their power.

#3. RPE Coaching

Due to the drawbacks inherent in percentage-based coaching, RPE was born. It stands for Fee of Perceived Exertion, and it’s merely a subjective measure of how laborious a set feels to carry out. Once you apply RPE in your exercises, you assign a numerical worth to a set and use it to information the depth of your effort. The RPE scale typically goes from 10, an all-out effort, down to six, which is sort of straightforward. RPE for power coaching was popularized by Mike Tuchsherer, a world-class powerlifter and founding father of Reactive Training Systems

Right here’s the way it works. An RPE of 10 means you select a weight that’s so heavy you realize it gained’t assist you to full another rep than the prescribed quantity with good type. Whether or not the set requires 1 rep, Three reps, or 5 reps or extra, you max out your power for that rep quantity. For instance, in case your squat requires a set of three, and the burden you select enables you to get Three reps, however you couldn’t go for a fourth even when somebody held a gun to your head, you’ve hit an RPE 10.

An RPE 9 signifies that you possibly can get 1 or possibly 2 reps greater than the goal quantity. So, in case your exercise prescribes a set of three and also you do Three however suppose you possibly can have accomplished Four reps, or 5 reps tops, you’ve accomplished an RPE 9.

You’ll be able to in all probability guess the way it goes from right here. An RPE Eight signifies that you possibly can end 2 or Three extra reps than prescribed.

RPE 7 = Three or Four extra reps.

RPE 6 = Four or 5 extra reps.

Letting RPE information your units can truly be similar to utilizing percentages of your max. A set of three accomplished with an RPE 9 goes to be round 90% of the one-rep max for most individuals, and, in fact, a set of 1 rep at RPE 10 might be 95–100% of your max. However utilizing RPE as an alternative of a proportion permits you extra leeway to seek out the load that’s finest for you on any given day.

RPE enables you to alter the weights you employ in a exercise on the spot. Relying on the way you’re feeling that day—i.e., how effectively recovered you’re, the temper you’re in, your degree of focus, and so forth.—you possibly can improve or lower the burden you’re lifting in your subsequent units so that you just customise your coaching to the depth you’re able to in the intervening time. It is a nice method to keep away from pushing too laborious on days while you don’t have it in you, serving to you keep away from overtraining and harm. By the identical token, RPE can let you realize it’s OK to push more durable on days you are feeling good, so that you just take advantage of these periods.

Now let’s take a look at the way you would possibly use RPE in a exercise. Say your program requires the bench press to be accomplished for Four units of 5 at an RPE of 9. You’d heat up, work as much as a weight that you just suppose will permit you 6 or 7 reps, and carry out 5 in your first set.

If it feels solely reasonably powerful, so that you just suppose you possibly can have gotten Eight reps for those who actually went for it, meaning it was an RPE 7. You understand now to extend the burden a bit in order that the carry feels more durable. In your second set, let’s say you add 10 kilos, and once more you get 5 reps—however now you’re certain you possibly can have solely gotten 1 extra. That’s an RPE of 9.

Let’s say you do your third set of 5 with the identical weight, and that’s additionally an RPE 9. You’re proper on observe. However you possibly can inform that you just gained’t be capable to get one other set with the identical load. Now you realize to scale back the burden by 5 kilos in order that your fourth work set stays at an RPE 9. Earlier than you realize it, you’ve accomplished practically all of your units with precisely the suitable depth this system prescribes whereas tailoring them to your individual particular person power degree. 

Professionals

RPE might help you reap the benefits of days you are feeling nice within the health club and are prepared to coach laborious in addition to forestall you from overdoing it on days you’re not so energized. Over time, this may make for extra productive exercises and fewer ones that sap your confidence or trigger accidents.


Cons

To ensure that RPE to work, you must be sincere with your self and take note of the way you’re feeling. A newbie is more likely to undershoot his/her RPE, whereas aggressive lifters usually overshoot it. Chances are you’ll be so fired as much as prepare that you just give an RPE 10 on a set however write it down in your coaching log as an 8, and that may have an effect on your efficiency on future exercises.

The Good Program For Power Coaching?

Having seen all the above applications work effectively for some individuals and poorly for others, I began experimenting with a brand new system that mixes the perfect facets of every and, I imagine, minimizes their flaws. The Whole Efficiency Technique, named after my facility, Whole Efficiency Sports activities, in Malden, Mass., is a conjugate system that makes use of percentages and RPE.

Just like the Westside conjugate methodology, we rotate workout routines and prepare heavy, permitting individuals to max out on days they really feel as much as it, however not on a regular basis. We assign percentages of the one-rep max to lifts, so you might have a good suggestion of how a lot weight to make use of, however we additionally use RPE in order that that load isn’t written in stone, and you may alter on the fly based mostly on how you are feeling. In different phrases, the odds function a advice, however RPE enables you to make the choice.

So, let’s say your program requires squats accomplished for five units of 5 reps at an RPE 9 and 77.5% of your max. You’ll heat up, and if all goes effectively on the warmup units, you’ll do your first work set on the proportion and RPE indicated. If afterward you are feeling just like the 5 reps weren’t too powerful, i.e. your RPE was extra like a 7 or an 8, you possibly can go up in weight by 2 ½% for the subsequent set—so that you’d improve the load to 80%. If that also feels mild, you possibly can go up by one other 2 ½% on the next set. If for some cause that also doesn’t make your RPE excessive sufficient, simply preserve going with that weight till all units are accomplished. You’ll know you possibly can in all probability go heavier subsequent time.

However, in case your RPE on the primary work set was greater than what was prescribed, again the burden off a bit. You’ll be able to scale back it by as a lot as 10% in order that your subsequent set enables you to hit the suitable RPE quantity. When you scale back the load by 10% and the set nonetheless feels too laborious, you will be certain you haven’t recovered correctly, and it is best to finish the exercise, go dwelling, and relaxation. Any extra work at that time could be counterproductive.

Right here’s the way it all would possibly look in your coaching log.

Decrease-Physique Day

1) Squat

5 Units of 5 Reps @ RPE 9/77.5%

Set 1: 5 reps, 80 kilos*, felt like an RPE 7. Go as much as 85 kilos to make it more durable.

Set 2: 5 reps, 85 kilos, felt like an RPE 9. Stick with this weight.

Set 3: 5 reps, 85 kilos, felt like an RPE 9. Stick with this weight.

Set 4: 5 reps, 85 kilos, felt like an RPE 10. Scale back the burden to 80.

Set 5: 5 reps, 80 kilos, felt like an RPE 9.

*Program assumes a squat max of 100 lbs. Numbers are rounded to the closest complete quantity that the majority health club’s weight plates can whole.

It doesn’t matter that two of the 5 units had been accomplished at RPE’s and percentages that had been totally different from what you had been prescribed. You skilled as laborious as you had been able to that day and, most significantly, you didn’t miss any lifts! Which means you’re not overtaxing your muscular tissues, joints, and nervous system, or endangering your security with weights you possibly can’t deal with. The subsequent time you squat, you’ll have a greater concept of which hundreds to decide on, and your possibilities of having a terrific exercise are a lot greater.

Right here’s one thing to bear in mind, nevertheless. Once you use variations on the carry you’re attempting to enhance, as Westside lifters do, the RPE will mechanically be greater. Which means while you do a carry with paused reps, utilizing particular bars—comparable to a security squat bar (SSB), Swiss bar, cambered bar, and so forth.—or utilizing accommodating resistance through bands or chains, you must anticipate that it’s going to really feel more durable than utilizing the plain ol’ standard barbell and weight plates, and alter accordingly.

For instance, say you do an everyday squat one week and your RPE is Eight for a set of 5 reps. The subsequent week, for those who do a paused squat for five reps, your RPE might be extra like a 9, as a result of pausing a rep is tougher than simply taking place and up with the bar. To account for this, you must scale back the share of your max that you just’re utilizing by 5 % to make it an RPE Eight once more. In any other case your RPE might be too excessive and chances are you’ll not make all of your reps. You’ll have to do that for each little deviation you make from the standard model of the train. So, for those who do a pause squat, you’re taking off 5 %, and for those who do a pause squat with a safety-squat (SSB) bar, you’re taking the burden down by 10%.

Write Your Personal Power Program

Now that you realize the fundamentals of how conjugate coaching, percentages, and RPE work, you possibly can put them collectively to jot down your individual applications.

As mentioned above, the conjugate system helps you establish the lifts you need to construct, the workout routines that may construct them, the way to cycle them, and the way heavy to coach (one-, two-, or three-rep maxes). RPE enables you to preserve observe of how laborious you’re working. However in terms of percentages, it may be complicated to know which of them to make use of and when. To treatment that, I look to Prilepin’s chart.

“Whose what?”

Again within the days of the Chilly Warfare, Soviet scientists analyzed lifters and decided about what number of units and reps they need to do with totally different percentages of their maxes to be able to see beneficial properties. The results of their analysis is Prilepin’s chart—a desk of percentages, units, and reps that many nice lifters and coaches have used as a information for many years. (See the graphic under, right-hand facet, for the chart).

The left facet of the desk reveals how RPE can correspond to a proportion of your max. For example, an RPE of 10 for a set of three could be accomplished with a load that’s about 90% of your max. When you wished to do a set of three with an RPE 8, nevertheless, you’d use 80%. The correct facet of the desk reveals Prilepin’s chart—the variety of units and reps, optimum rep quantity, and whole rep vary it is best to use with a given proportion of your max.

Graphic courtesy of Whole Efficiency Sports activities 

Right here’s the way it works. Say you need to prepare your most important carry within the 80–90% vary— zone for muscle and power beneficial properties. The chart tells you to do 2–Four units of two–Four reps till you hit at the very least 10 reps, and as many as 20 reps, for the train. That might find yourself being Four units of Four reps, Three units of three reps, or quite a lot of different mixtures, and the precise configuration you do in a exercise depends upon quite a lot of components, however, as you possibly can see, the “optimum quantity” of reps might be 15. Which means a complete variety of 15 reps accomplished with weights in that proportion vary ought to be ideally suited for power acquire. You’ll be able to customise your exercises any variety of methods based mostly on choice and the way you are feeling, however, finally, so long as you observe the parameters within the chart, you’ll be high-quality.

There are a lot of methods to arrange an efficient program utilizing all these instruments I’ve given you. One of many easiest is simply to observe Prilepin’s chart from prime to backside. For instance, you possibly can arrange a 12 to 16-week program the place you spend just a few weeks in every proportion vary on the chart, transferring from the 55–65% bracket right down to 90%+. Take a deload week (the place you lighten the weights and/or scale back the variety of units you do in your exercises) right here and there as wanted, and purpose to peak in your ultimate week, maxing out your lifts.

Within the first week of every coaching block, you possibly can set your RPE on the low facet, possibly 8, so that you just give your self an opportunity to get accustomed to this system. The second week, you possibly can bump up the RPE—and the share—to a 9, and in Week 3, go heavier with an RPE 10. To make sure that the weights are difficult sufficient at these decrease percentages, you possibly can restrict your relaxation durations to a minute or so and construct work capability. One thing like this…

Week 1: Four units of 6 @ RPE 8/60%

Week 2: Four units of 6 @ RPE 9/65%

Week 3: Four units of 6 @ RPE 10/70%

The subsequent coaching block would transfer to the 70–80% vary on Prilepin’s chart, and will appear to be this:

Week 4: Three units of 5 @ RPE 8/72.5%

Week 5: Three units of 5 @ RPE 9/75%

Week 6: Three units of 5 @ RPE 10/77.5%

Now you’d in all probability improve your relaxation durations because the weights bought heavier, and go up in smaller weight increments so that you had time to adapt.

In fact, you don’t have to attend months to check the place your maxes are. When you’re having day and your RPEs are decrease than you meant, that’s time to throw in a heavy set or two of 1 to three reps, as Westside lifters do. Saving your heaviest work for the times you actually really feel as much as it’s a good method to carry out it extra safely, and set PRs.

One other method to program is to alternate durations of upper quantity and lighter weight with weeks of simply the alternative—heavy weight and low quantity. For example, spend 4 weeks within the 70–80% zone on Prilepin’s chart, after which 4 weeks at 90%+. This distinction makes for large beneficial properties in muscle and power.

As you experiment with programming, bear in mind of some caveats…

1. You don’t need to prepare at excessive percentages and RPEs for far more than three weeks at a time. Assume 85%+ and 9/10 RPE. At that time, your joints and nervous system start to get overstressed.

2. You shouldn’t do excessive quantities of quantity at reasonable intensities for too lengthy both—as in 70–80% for 7/Eight RPE for greater than 4 weeks. Once more, you’ll threat burnout.

Wave your percentages and RPEs any method you see match, however preserve them diverse.

3. A great technique when attempting to develop a number of lifts without delay—as within the squat, bench press, and deadlift—is to scale back the depth on one among your exercise days. For instance, you possibly can squat heavy on Monday and deadlift heavy on Friday, however do your urgent with 75% and an RPE Eight on Wednesday. (See the pattern exercise cut up under.) Doing three heavy days in a single week is asking for hassle.

Power Program FAQ

Hopefully, you now have some concepts of how you need to use conjugate, percentages, and RPE to jot down your individual exercises. However earlier than you begin planning your subsequent yr within the health club, let me clear up just a few questions you might have.

Do I Need to Use an RPE and % For Each Train? Can’t I Simply Elevate Weights??

Percentages and RPE don’t have to be assigned to all of your workout routines. Not solely would that be tedious and complicated, it simply isn’t needed. Use percentages and RPE to information the principle lifts you need to enhance so you possibly can reasonable the general stress of your exercises. This implies huge, heavy barbell workout routines like squats, deadlifts, snatches, cleans, and so forth. The remaining workout routines in your exercises—help lifts, together with any dumbbell/kettlebell or body weight work you need to do—ought to be accomplished with extra standard set and rep schemes, and may largely be accomplished by really feel. Outdated standbys like Three units of 10, Four units of 8, and so forth will work high-quality, offered you swimsuit them to your objectives. However, typically talking, keep away from coaching to failure. You need to nearly at all times have a rep or two left in you upon the completion of any set.

Does RPE At all times Correspond With A Share of My Max?

No. RPE will usually be in keeping with percentages of your max while you’re going actually heavy—units of three and underneath. However there are numerous instances when your RPE could also be excessive however the weights are lighter, comparable to while you’re doing variations on lifts with particular bars or depth methods (described above). You might also begin a program not sure of what your one-rep max is—possibly since you don’t compete in any power sport, and so that you don’t have to comprehend it (or possibly you simply by no means max out). You wouldn’t actually know, then, what load any proportion would have you ever use, so that you’d simply be guessing. In that case, you’d need to let RPE be your compass.

There may additionally be cases, comparable to while you’re getting back from an harm or sickness, or while you’re stressed by life, the place you’ll need to maintain again a bit in your units so that you don’t make it even more durable to get better out of your coaching.

How Do I Assign RPE In My Personal Exercises?

Typically, you need to prepare laborious. So RPEs of 8, 9, and 10 might be used essentially the most incessantly. RPE’s of 6 and seven are sometimes used for exercises while you need to coast after a number of weeks of intense coaching (i.e., take a deload week). You’ll be able to wave your depth as proven above by beginning the primary week of a coaching block with lighter hundreds and stopping your self far-off from failure, comparable to with an RPE 7 or 8, after which ramp up from there. You can too assign your self mild, heavy, and medium days, the place you, say, squat with an RPE 10 on Monday, then lighten it up and simply apply the carry with units at an RPE 7 on Wednesday, and are available again on Friday with an RPE Eight for a reasonable session.

You can too go completely by really feel and assign your self RPEs based mostly on how your warmup units go. Simply be cautious of what number of laborious exercises you might have in per week, and attempt to undulate the depth so that you don’t burn out.

Pattern 6-Week Exercise

There are a lot of nuances to how I take advantage of the Whole Efficiency Technique to maximise beneficial properties that transcend the scope of this text. Whether or not you’re a aggressive lifter, or only a common man/gal who likes to coach heavy and be robust, and also you’re to see how I personally desire to deliver conjugate, percentages, and RPE collectively, I’ve programs available that you can use for these objectives (go to tpsmethod.com).

Within the meantime, I’ll provide you with a pattern of how I would change workout routines, percentages, and RPE week to week to deliver up three most important lifts—the squat, becnch press, and deadlift. The next is a six-week program {that a} powerlifter would possibly use to peak his/her one-rep maxes for a meet. You’ll discover that the RPE adjustments in accordance with the variations we do on the principle lifts, and people lifts change usually to shore up the lifter’s weaknesses.

WEEK 1

Day I

Squat

2 Units of three Reps @ RPE 9/80%

2 Set of three Reps @ RPE 10/85%

Reverse-Banded Squat*

1 Set of two Reps @ RPE 9/95%

*Connect bands to the highest of the facility rack and loop the open ends over the ends of the barbell to scale back the load you’re lifting on the backside of the squat.

Day II

Bench Press

2 Units of three Reps @ RPE 8/80%

1 Set of three Reps @ RPE 9/85%

Day III

1” Deficit Deadlift*

2 Units of two Reps @ RPE 8/80%

1 Units of two Reps @ RPE 9/85%

*Stand on a platform that’s raised one inch above the ground.

Day IV

Dynamic Bench Press with Band*

Eight Units of three Reps @ 40%

*Connect bands to the bar to extend the load as you lockout the burden. Dynamic effort units are carried out as explosively as attainable. Alternate your grip between shut, medium, and simply exterior medium every set.

WEEK 2

Day I

Squat

1 Set of two Reps @ RPE 7/80%

2 Units of two Reps @ RPE 8/85%

1 Set of two Reps @ RPE 9/90%

Reverse-Banded Squat

1 Set of 1 Rep @ RPE 10/100%+

Day II

Bench Press

1 Set of two Reps @ RPE 8/85%

2 Units of 1 Rep @ RPE 8/90%

Reverse-Banded Bench Press

1 Set of 1 Rep @ RPE 10/95%+

Day III

Deadlift

1 Units of two Reps @ RPE 8/85%

1 Set of two Reps @ RPE 9/90%

1 Set of two Reps @ RPE 10/95%

Day IV

Dynamic Bench Press with Band

10 Units of three Reps @ 45%

Alternate your grip between shut, medium, and simply exterior medium every set.

WEEK 3

Day I

Squat

1 Set of two Reps @ RPE 8/85%

1 Units of two Reps @ RPE 9/90%

1 Set of 1 Reps @ RPE 10/95%

Day II

Bench Press

1 Set of 1 Rep @ RPE 8/90%

2 Units of 1 Rep @ RPE 9/95%

Reverse-Banded Bench Press

1–2 Units of 1 Rep @ RPE 10/100%+

Day III

Deadlift

2 Units of two Reps @ RPE 7/80%

2 Units of 1 Reps @ RPE 7/85%

Day IV

Dynamic Bench Press with Bands

12 Units of three Reps @ 50%

Alternate your grip between shut, medium, and simply exterior medium every set.

WEEK 4

Day I

Squat

Three Units of two Reps @ RPE 8/80%

Day II

Bench Press

1 Set of three Reps @ RPE 6/70%

2 Units of three Reps @ RPE 6-7/75%

Day III

Deadlift

1 Set of 1 Rep @ RPE 8/90%

1 Units of 1 Rep @ RPE 10/95%

2 Units of 1 Rep @ RPE 10/95%+

Day IV

Dynamic Bench Press with Bands

Eight Units of three Reps @ 50%

Alternate your grip between shut, medium, and simply exterior medium every set.

WEEK 5

Day I

Squat

1 Set of 1 Rep @ RPE 8/90%

2 Units of 1 Rep @ RPE 10/95%+

Day II

Bench Press

1 Set of 1 Rep @ RPE 8/90%

2-Three Units of 1 Rep @ RPE 9-10/95%+

Day III

Deadlift with Chains*

Three Units of two Reps @ RPE 8/80%

*Connect chains to the bar to extend the load as you rise to lockout.

Day IV

Dynamic Bench Press with Bands

10 Units of three Reps @ 55%

Alternate your grip between shut, medium, and simply exterior medium every set.

WEEK 6

Day I

Squat

Three Units of two Reps @ RPE 8/85%

Day II

Bench Press

2 Units of two Reps @ RPE 7/80%

2 Units of 1 Rep @ RPE 7/85%

Day III

Deadlift

1 Set of 1 Rep @ RPE 6/75% (as explosive as attainable)

1 Set of 1 Rep @ RPE 6/80% (as explosive as attainable)

1 Set of 1 Rep @ RPE 7/85% (as explosive as attainable)

Day IV

Off

The next week, check your maxes on the squat, bench press, and deadlift.

Get extra exercises from Murphy at tpsmethod.com.

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