DUP : Power ? Strenght ? Hypertrophy? Endurance (lolz) ?
How i do it.
On the paper (sets * reps @ %1RM) :
P : 4 to 8 * 1 @95+%. 2 reps if too « easy ». (smooth reps)
S : 4 to 6 * 3-5 @80%-85%
H : 3 to 8 (yeah yeah…) * 8 @ 70%/75%
E : Ramping sets of 20 reps. Starting at 50% 1RM, add 10,5 or 2,5kg per set if completed. Last sets is using a full rest pause mode to get 20 reps..
For assistance / accessory lift : Whatever, don’t care about rep scheme. High weight, high rep.
In training : If two sets are completed with the same weight : add weight. Easy.
How many ? 2 to 5kg.
Week n : Base weight
Week n+1 : +2,5kg upper body lift / +5kg lower body lift.
Cycle for 5 weeks and max attempt on the 6.
Training week – main lift :
Front Squat H
Why no Squat-Power day ? No advantages for me. Strenght day do it right. The same goes for Bench-Endu.
To come : Add the fluff (Assistance lift / Access)