Squat, Bench and Overhead Set and Rep System

Below, is the set and rep system I am using for squat bench and overhead press.

	Squat, Bench and Strict Press Set and Rep system
	Week	Work Sets				Rep / Speed Sets				Rest (secs)
		%	Sets		Reps	%	Sets		Reps
Hypertrophy block (plus 1 heavy set)	1	80	1	x	2	65	5	x	6	120
	2	85	1	x	2	70	5	x	5	120
	3	90	1	x	2	75	4	x	5	120-180
	4	95	1	x	1	80	5	x	4	120-180
Light week	5	65	3	x	5			x
Strength Block	6	70	8	x	4			x		180
	7	75	6	x	3			x		180
	8	80	5	x	3			x		180
	9	85	4	x	3			x		240
	10	90	5	x	2			x		240
Light week	11	60	3	x	3			x
Peaking Block	12	95	1	x	2			x		Rest as needed
	13	85	3	x	3			x
	14	97.5	1	x	1			x
	15	85	2	x	2			x
Light week	16	50	3	x	3			x

With this system I advise people to consider what numbers to use as their programme maxes.  I personally, having spent a while now using 90-95% of my actual 1RM's as my training maxes and feeling that I need a push with some heavier tougher training am going to use 'desired'  1RM's for this training macrocycle.  Ed Coan's training system advocates using desired maxes and it is something I have not done recently so I want to give it a go and see how I do some test day just before Christmas.  I have chosen weights which are not drastically over what I am capable of doing now so as not to overreach too much.  For example on the bench my current 1RM is 180kg and I have used a programme max of 185kg as this is the minimum I want to obtain by the end of the programme.  

Some people may get more success from taking 95% of their 1RM and working of this.  I would advise anyone to speak to a coach and getting some advice on this before undertaking any programme. I am using a separate programme for deadlift which I will post up soon. 

More info to come soon.

Phil