SSB 225x10x3 sets [Video on IG @THECASEYWILLIAMS]
Deficit DL- 3", stiff bar- 225x10x3 sets
If you recall, week 1 day 1 of training was squat, bench, and deadlift all 3x10 at 135.
Day 2 was 185 for 3x8
Day 3 was 225 for 3x6
And then to continue the progression:
Week 2 Day 1 was 185 for 3x10
Day 2 was 225 for 3x8
Day 3 was 275 3x6 and so on and so forth.
It's about as basic as you can get. But it will work until it doesn't...meaning I will obviously hit a point where this aggressive linear style progression won't work anymore. At that point I'll likely go to a CAT style training once I reach a point of 'respectable' weight.
Example: Squat/Deadlift 405 5x5 with timed rest, Bench 315 5x5 with timed rest. As that becomes easier I'll shorten the rest periods. And then the next step would be to raise the weight and return to the original rest period. Now THE MOST IMPORTANT part of this style of training is being able to ACCELERATE THE BAR EVERY REP. If you're not able to do that then the weight is too heavy or your GPP sucks, relatively speaking.
This early phase of the comeback is just designed to adjust to training again. Build GPP and some hypertrophy while working on technique. Eventually I need to get back to focusing on technique and speed while ramping up the intensity slowly.
