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- Someone asked me what a sample run might look like so I'll give a series of 3 runs on an exercise. Let's just go with bench press for convenience since I can look at some of my logs to give you some ideas. The number and commentary are basically made up, but this is what it'd look like:
- First Run
- (establish baseline, best to start low but still with an appreciable amount of worksince further runs will expand on it)
- Week 1:
- Top set: 185x3
- Work sets: 135x4x10 (40 total reps)
- Week 2:
- Top set: 185x5
- Work sets: 145x4x8 (32 total reps)
- Week 3:
- Top set: 195x3
- Work sets 155x5x6 (30 total reps)
- Week 4 (can see fatigue's starting to set in with decrease in top end power):
- Top set: 205x1
- Work sets: 165x5x5 (25 total reps)
- Week 5 (day feels very difficult, 5x5 is doable but very difficult so make note to restart run next week):
- Top set: 205x1
- Work sets: 175x5x5 (25 total reps)
- Second run
- (restart at 145, 135 with 12 reps or 5x10/6x10 would also work):
- Week 6 (back off weight on top set, try to clean up rep PRs):
- Top Set: 195x4
- Work sets: 145x4x10 (40 total reps)
- Week 7:
- Top set: 205x2
- Work Sets: 155x5x8 (40 total reps)
- Week 8:
- Top set: 215x1
- Work Sets: 165x5x7 (35 total reps)
- Week 9:
- Top set: 205x3
- Work Sets: 175x5x6 (30 total reps)
- Week 10 (starting to feel difficult, getting more hungry):
- Top Set: 215x3
- Work Sets: 185x5x5 (24 total reps)
- Week 11:
- Top Set: 225x1
- Work Sets: 195x6x4 (24 total reps)
- Third Run
- (decision to begin third run is made during top end set of week 12):
- Week 12:
- Top Set: 205x3 (Feels crushingly difficult, no reason even working at this weight.
- Work Set (Restart @ 155): 155x6x8 (48 total reps)
- Week 13:
- Top Set (recovery comes along nicely from drop in weight): 215x5
- Work Set: 165x5x8 (40 total reps)
- Week 14:
- Top Sets: 225x2, 235x1
- Work Set: 175x5x7 (35 total reps)
- Week 15:
- Top Set: 225x3
- Work Set: 185x6x6 (36 total reps)
- Week 16:
- 225x3
- Work Set: 195x5x6 (30 total reps)
- Week 17:
- Top Set: 235x2 (FEELS CRUSHINGLY DIFFICULT BUT STILL GOOD)
- Work Set: 195x5x5 (25 total reps
- Week 18:
- Top Set: 225x1
- Work Set 205x5x5 (Major loss in top set, work set is stupid difficult, time to restart run) (25 total reps)
- I think all of the different ways you could adjust volume, go for top sets, introduce assistance work at the beginning of runs sort of evolve naturally out of this. Obviously, the better your recovery whether food/sleep or whatever, the more you'll be able to conserve reps, hit heavy top sets, and stretch out the total length of a run. Weight jumps could be 5 lbs, 10 lbs, 20 lbs, etc., whatever works for you. I'd be happy to answer any other questions.
- And, as mentioned in this post, this is a single exercise. Like I wrote in the earlier tome, you can run lots of these in parallel. It gets tough when you're near the end of the run in multiple exercises, but when you restart a run or runs, it tends to really slingshot you forward as your recovery improves even though overall tonnage tends to skyrocket.
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