Since late summer I have observed that my training goes better with a more polarized approach, as discussed on the recent programming podcast. After that came out, I modified the legacy endurance template, and now the first block of Strength I, to look something like this:
Wk 5 Day 1
SQ: [email protected], [email protected], 5x3 -8% from [email protected] ——-> SQ [email protected], [email protected], [email protected] 70%
TnG Bench: similar adjustment as squat
Pause DL: [email protected], [email protected], [email protected] for 3 sets ———-> [email protected], same weight x5 for 3 sets
I’m making PRs and feeling less back/hip pain than I ever have with this scheme. As I approach the higher intensity specialization block, how would you suggest I approach it? here are my ideas:
1) As written, but reduce RPE by one.
2) adapt the set and rep schemes to match what Austin describes in the RPE 7 program post, so keep doing doubles @7 until the last 3 weeks.
Aside from that, I am thinking of doing the following template progression over the next ~ year, does it make sense?
Stength I -> Hypertrophy I -> Legacy 4wk Oly -> Legacy Endurance with some extra volume OR legacy Hypertrophy 4day (planning a 30-50 mile trail run) -> Powerlifting II
Thanks!
Wk 5 Day 1
SQ: [email protected], [email protected], 5x3 -8% from [email protected] ——-> SQ [email protected], [email protected], [email protected] 70%
TnG Bench: similar adjustment as squat
Pause DL: [email protected], [email protected], [email protected] for 3 sets ———-> [email protected], same weight x5 for 3 sets
I’m making PRs and feeling less back/hip pain than I ever have with this scheme. As I approach the higher intensity specialization block, how would you suggest I approach it? here are my ideas:
1) As written, but reduce RPE by one.
2) adapt the set and rep schemes to match what Austin describes in the RPE 7 program post, so keep doing doubles @7 until the last 3 weeks.
Aside from that, I am thinking of doing the following template progression over the next ~ year, does it make sense?
Stength I -> Hypertrophy I -> Legacy 4wk Oly -> Legacy Endurance with some extra volume OR legacy Hypertrophy 4day (planning a 30-50 mile trail run) -> Powerlifting II
Thanks!
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