Originally posted by Gilman Barnitt

[b]Your post was interesting without saying too much. I as I’m sure other readers are would be interested in more details.

Give us an example of an exercise and what the reps/sets are over an 8-9 week period to establish a new PR.

Thank you. [/b]

Well the sum of parts is greater than the whole, so it’s hard to get the full picture with one lift, ie every exercise is like a cog in the machine but I will try give an example.

squatting twice a week - back squat on one day, and front squat latter in the week, remeber both have different schemes, but I’ll show back squat.

Full back squat- all repetitions, are controlled downwards (no more than 2secs) and maximally accelerated upwards

week 1 - 70% 5x3

week 2 - complex - loaded full jumpsquats(45lbs) 5x3 (10sec hold at start of each set) rest 2mins squat 55% 5x2 - alternating

week 3 - 70% 7x2 , Isometric hold eccentric singles x 2 @ 60%

week 4 - work up to a new 3x3 PR (deload week)

week 5 - 70% + greenbands (tophalf only) 6x3

week 6 - 55%+GreenBands 3x2,

complex alternating - 70%+greenBands 3x2 + loaded quarter jumpsquats (25lbs) 3x3 - 10 sec isometric hold at start of each set.

week 7 - 70%+greenbands 8x3, Isometric hold eccentric singles x 2 @ 60%

week 8 - work up to a new 3x3 PR (deload week)

week 9 - complex - 4x2 - 40% to 60% over the 4 sets + full jumpsquats 50lbs 3x2 - 10sec isometric hold at the start of each set (still deloading)

Week 10 - go for a new 1RM PR

just an example based on some of my recent training