There seems to be a dearth of shite being posted on the Training Forum lately. So let's cleanse. (These are all taken from the same thread, with the first and then each second response being posted by one of the strongest raw, drug-free lifters I'm aware of (815kg total @ 98kg).
Train 5x a week (currently):
Session1: all weeks 6x2@80% (of target 1RM) Squat
Session2: all weeks 6x2@80% (of target 1RM) Bench
Session3: all weeks 6x2@80% (of target 1RM) Deadlift
Session4: Week1 6x4@70% (of current 1RM) Bench
Week2 6x3@80% (of current 1RM) Bench
Week3 5x2@90% (of current 1RM) Bench
Week4 (1x Target Goal) Bench
Session5: Week1 6x4@70% (of current 1RM) Squat
Week2 6x3@80% (of current 1RM) Squat
Week3 5x2@90% (of current 1RM) Squat
Week4 (1x Target Goal) Squat
In summary, sessions 1,2, and 3 stay the same for the full month, and will seem pretty heavy at the start, by week four they will be pretty fast easy(ier) reps.
They are designed at 80% as this is where you are recruiting all fibres (at full throttle, you won't recruit more, you'll just spend longer under load and overtrain or have form breakdown).
sessions 4 and 5 are periodized using the heavier percentages of prilepins studies but with the lower rep ranges to keep tonnage under check. I always make the target goal the smallest increment, ie 2.5 Kg.
Done this since Xmas and setting pb's after hitting plateau's. I don't do any accessory work, only some prehab (external rotator cuff work and some glute bridges).
With the deloads it works out 15-20Kg gains per lift per year. Slow and steady (I was stuck doing peaking cycles where I was finding it harder to beat my previous lifts every 12 weeks, I found myself having to really push to beat my last peak, but with this I've beat all my lifts pretty easy).
How do you progress your deadlift, or do you just do 80% 6x2 once a week?
But by the end of the 4th week, it will be much faster and an easier lift....
So I just increment 2.5kg on the next cycle. When I deadlift heavier I didn't gain, and when I did more volume it just messed me up, which stopped me gaining.
However, if you are lucky enough to be able to cope with alot of deadlifting, you could do 4 weeks of the 8x2, then 4 weeks following the prilepins day...
Or, if your turbo hardcore and really can hack it, you could train 6x a week and have a 3rd prilepin day for deads....
ps. You can do prilepin day and target day of bench/squat and vice versa, so you can condense it into a 3x a week program, even though its 5 sessions. Either works well, but training gives a transient spike in testosterone...so a shorter session more often can yield better results (speaking from a drug free perspective).
I'm thinking of giving your system a go, as it seems similar to the Russian routine which I've had good success with before.
I have a question, though: do you feel there is enough heavy work with only one session over 80%, and that only being 90% for 5x2 every 4 weeks?
I'm glad you fancy giving it a go...
To answer your question, yes; with a bit(lots) of bro-science to back it up:
First, what people don't realize is muscles/myocytes contract as fast as they physically can, regardless of its type (I,IIA,IIB). However... people think a slow movement (like casually standing up out of a chair) is a slow contraction...
It's not, its just that very very few myocytes are contracting at that very instance in time.
So, why 80%???....
80% is just about the mark where you are contracting as many fibres as you physically can. Lifting heavier won't recruit more fibres, it will simply slow the lift down and put you under load for longer, making it easier to injure or overtrain (not homo tiredness, but accumulative micro damage to connective tissue).
However.... we need some sort of overreaching to induce new gains...
This is why we use 80% of our target and not our current, so that the first week will hit us into mild overreach, and by the 4th week, it won't contribute to overtraining as it isn't more than 80% of our 1rm, it should be bang on 80% of our new max.
Ideally we would do 6x2@80% all the time, but efficiency would increase. We do NOT want to be efficient, as it is mutually exclusive to proficiency. I want to be able to produce as much kinetic energy at any instance in time... not do the same squat with less energy for more reps. To stop this happening, we wave the reps/sets/weight with the prelepins day, and it cycles from week 1 (sarcoplasmic/volume) work to week 4 (myofibril/intensity) type work, using values from 100's of studies by A.S Prilepin on drug-free/non-drug free, trained/untrained individuals. The ranges were optimal for all, it was the frequency that could be adjusted for non-drug free and advanced lifters.
I really like the look of this and I like your explanation too.
So, to confirm my understanding would a typical Monday look something like this for someone with a current squat of 200kg:
20kg x 8
20kg x 5
60kg x 3
100kg x 1
140kg x 1
162.5kg x 2
162.5kg x 2
162.5kg x 2
162.5kg x 2
162.5kg x 2
162.5kg x 2
Do you do any assistance stuff or would that be the session?
Bingo mate. I don't do any assistance unless there is a dire need. I do some external rotator cuff work now and then to stop me looking like an ape, but assistance in my opinion (other than injury prevention) must be a variant of the lift for it to carry over. That said, if there is a muscle that is lacking on the lift, this muscle will usually have to work the hardest, which will negate the need to do assistance on it, but will likely contribute to fatigue faster and so will require more deloads if it's severely weaker, so may need conditioning for 3-4 weeks prior to linear compound work.
I recommend assistance for prehab/rehab only. For what it's worth, my bench is my best lift, and I've never done a fly or skullcrusher in my life.