5-3-1 template

[twhite03]

@James_Smith

The squat load is very conservative. These past 4 weeks we basically progressed from 3-4 sets of 6 to 3-4 sets of 3. For the bench, I adapted a scheme that I derived from a Russian bench press champion’s program that I analyzed a few years ago.

The heaviest load they lifted in the bench, before today, was 82% and no single set over the last 4 weeks exceeded 4 repetitions. We worked up to 90% x1 today and everyone looked great, a few guys kept going (by choice) and set PRs.

This was after performing 4x4x30yd hill sprints.

Weights follow speed.

Have you already consolidated the weights onto one day, ie MWF speed/weights, TTh tempo? My understanding of your programming is split weights during alactic power and consolidated weights during alactic capacity, is this still correct?