Here’s my tentative layout for my next training cycle (Still following a 4x8,6,3 rep scheme over three weeks)
W1-8s
W2-6s
W3-3s
Comp movements are clusters
W1 squat 4x8 (sub set 3-3-2)
W2 4x6 (3-2-1)
W3 4x3 (2-1)
^ bench is the same sets and reps with the same sub sets layout
W1 block pull 4x5 (sub set 2-2-1)
W2 4x5 (sub set 2-2-1)
W3 4x3 (sub set 2-1)
Reasoning: I’ve been using 8,6,3 for 12 weeks already (with moderate planned de loads) and I do enjoy the frequency of squatting and benching BUT the amount of volume as a standard set (with form deteriorating with subsequent sets) my lumbar is getting cranky from squats. I’ve noticed if I lean to one side I’ve been getting a sharp poke at times around mid low back. So, to keep my frequency and volume with limiting potential re injury I’ve added cluster training in and removed one back squat session to front squats. My other option was to make it more of a Dynamic effort day w/EMOM.
Next week is a down week so I do have time to mull it over.
Take care
God bless!
W1-8s
W2-6s
W3-3s
Comp movements are clusters
W1 squat 4x8 (sub set 3-3-2)
W2 4x6 (3-2-1)
W3 4x3 (2-1)
^ bench is the same sets and reps with the same sub sets layout
W1 block pull 4x5 (sub set 2-2-1)
W2 4x5 (sub set 2-2-1)
W3 4x3 (sub set 2-1)
Reasoning: I’ve been using 8,6,3 for 12 weeks already (with moderate planned de loads) and I do enjoy the frequency of squatting and benching BUT the amount of volume as a standard set (with form deteriorating with subsequent sets) my lumbar is getting cranky from squats. I’ve noticed if I lean to one side I’ve been getting a sharp poke at times around mid low back. So, to keep my frequency and volume with limiting potential re injury I’ve added cluster training in and removed one back squat session to front squats. My other option was to make it more of a Dynamic effort day w/EMOM.
Next week is a down week so I do have time to mull it over.
Take care
God bless!
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