Experimenting With Some Progressions

I'm playing around with some training ideas on my main lifts.  Normally I stick to my typical progressions because they work and I know they work.

My usual progression with Football at this time of year is:

  • Cycle 1: 70/75/80%
  • Cycle 2: 75/80/85%
  • Cycle 3: 80/85/90%

My reps were always 5's.  The third week we'd do PR Sets.

This winter we're going:

  • Cycle 1: 75/70/80%
  • Cycle 2: 85/80/90%
  • Cycle 3: 95/90/100% (Training Max - 90% of actual max)

What is written on paper is:

  • Week 1: 3x3 (at top weight)
  • Week 2: 5's
  • Week 3: PR Set

What I'm toying with is:

  • Week 1: 3x3, PR Set or 5 at top weight then add 15-25lbs (this will depend on where their Training Max is (below 300 - 15lbs/300-400 -  20lbs/400+ - 25lbs) for 1-3 reps.  I'm still trying to find a better way.
  • Week 2: 5's (same as above)
  • Week 3: PR Sets (same as above)

My thought on Week 1 is that if they choose to do 3x3 I know I'm getting 9 reps at my top weight.  Based on the % for the week I can guess what their reps will be if they choose a PR Set.  If they choose 5 and then adding 15-25lbs for 1-3 I an guess what total volume will be.  It won't be exact, but a rep here or there doesn't really matter.

I'm still trying to figure out how to explain it so they understand.  I'm not sure I'll actually try this, but it sure is fun thinking about it.

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