I hope that my question makes some sense. It is primarily from an educational perspective.
In strength oriented programs like Powerlifting II benching is done 4 times per week. My understanding is that day 1 is the “main bench” variation but what about the other days?
Do they have some order of importance or is that just variations on other days without specifically set priorities?
And a related question - is programming depending on the variation or the day or both? E.g. Day 4 has an overload bench on Powerlifting II, is programming on day 4 related to the fact that it’s a 4th bench day or to the fact that it’s an overload bench?
I’m not sure I understand the question. Are you asking if the upper body exercises selected on days 2, 3, and 4 are ordered in any particular way and, if so, if the programming is matched to those aims?
If so, the answer is yes to both.
Yeah, that was the question. For example, moving them around (just as an example, swapping day 2 and 4) would not make sense, right?
Maybe that’s a bit outside of a forum question but what would be a difference in programming between floor press (day 2) and overload bench (day 4) in Powerlifting II? I mean, I can see what the difference is in the spreadsheet but how do you choose rep ranges for each variation?
You could move the slots around without it affecting things much, if at all. The way I programmed them predicts how fatigue waxes and wanes throughout the week based on other training, rest days, etc. It’s not an exact science, for sure, and it may not matter at all.
The rep range and proximity to failure for an exercise determine the type of adaptations generated. Each “set” of adaptations has a range of intensity where they’re maximized. There’s also overlap at the margins. Picking a particular rep scheme and proximity to failure should be matched to the desired adaptations and suitable for the exercise being programmed. Many exercises also have a wide range of available rep schemes that would be appropriate.
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