I recapped your DL Progress.

All you have been doing is SDT.

Next up: Overhead Press.

Okay, so here is what I am thinking.

1. I want you to be able to do Singles on Deadlifts. Actual max attempts and heavier sets in general. I want you to take those Singles and make them into Doubles and Triples, in time. So the focus over the next several months is going to be to take your max of 365 at the moment, beat that (hopefully, but even if that does not happen it's okay) and then make 365 into something you can hit on any given day plus you can do it for reps.

2. Your Overhead Press is going to take a while to move up. You will have to be patient and just keep trying.

3. I want to keep Overhead Squats in there.

You've mentioned about training at 2 different gyms and each one having only certain equipment and such..let me know if this template can work for you.

Day 1: Deadlifts and Back Squats

Deadlifts - Next workout, do a deload. In terms of numbers, do 310 x 3 x 3. Thats it. The week after that, do a maxout. Then, do 4 weeks of the singles scene. Then we will re-evaluate.

Back Squats - This is not going to be easy, but do some Back Squats here. Not too heavy but not too light either. Keep the volume anywhere from 3-5 reps to 3-5 sets. You do not need to progress aggressively or ANYTHING of the sort. Every so often, do a maxout. But this is NOT written in stone. If it is possible, you can throw in Box Squats out here. I am not sure if you have steppers or anything like that available, but if you do, feel free to do those here.

This workout is going to be the longest (time wise).

Day 2: Overhead Press and Rows

Overhead Press - Stick to SDT on these. Don't stress if the progression is not quit. It WILL take a long time. And that is fine. You just have to keep trying.

Rows - Choose 3 rowing exercises and go as heavy as you can on them. Exercise 1 should be either Dumbbell or Barbell Rows. Do this for 3-5 sets of 3-5 reps. Then, Exercise 2 should be either Cable Rows or High Cable Rows or Machine Rows. Do this for 3 sets of 8-12 reps. Exercise 3 should be either Inverted Rows or Facepulls and you do these for 2-3 sets of 15-20 reps.

Day 4: Squats and PC

Front Squats - You've been doing SDT and run into a wall. It's time to move on to something else. I suggest you do some QVT here for the next 4 weeks, and then perhaps if things go well, we can throw in a Consolidate Cycle of 4 weeks into this. But, I don't think so. I like Joe's Idea of Cluster sets in your journal so I think after the QVT thing we will do some clusters. Let's see. There is time for this and this is not one of your main lifts so it is bearable.

Posterior Chain - Romanian Deadlifts for now. I can see that you've never done these so lets try them out. I want you to be conservative on them and really focus on doing them correctly. Do 3 sets of 7-12 reps.

That is it for today.

Day 5: Mobility, Pull-ups and Push-ups

Overhead Squats - Do some Overhead Squats and the Deep Squat mobility drills, etc. Remember to manipulate the volume depending on how you feel.

Weighted Pull-ups - Keep doing whatever you've been doing. Remember: volume is key. You do not HAVE to go balls to the wall.

Push-ups - A few sets

This is how it looks at the moment. What do you think? Also, I am sure everybody else will have questions and such so lets get this started…

My reasons for this are (From most important to least important):

1. Deadlifting every week is leaving no room for going big on the Squat - No matter what the consensus on this is - I want to be able to keep my squat near my DL.. and by near I know its going to be a 80-100lbs difference but still.

2. I also feel I cannot handle it at this moment - I have been so much more tired and weary throughout the day after deadlifting every week. I cannot afford that now as I have my exams coming up along with working the graveyard shift - IMO - I won't recover enough, and my nutrition is going to suck big time for a while with so much going on at once (It's already the worst it's ever been - I'm living off powdered oats and whey and my only solid meal comes at night - which is chicken and bread). Now I know I have said this before and I want to reiterate that I am not making excuses here - But this is what I genuinely believe.

3. I want to have a more all-around approach (I won't be surprised if I get called a BB'er for this ).

Day One: Deadlifts / Back work [Weekly Rotation].

Deadlift Day:

1. Basic Mobility.
2. Deadlifts - Work with triples, and Singles on Strong days - Go with the flow… If a PR is set on strong days then do some consolidation in the following weeks with volume in the 80-90% range.
3. Static holds (if desired).
4. Stretching, Foam Rolling.

Back Day:

1. Basic Mobility
2. RDL's / Rack Deads / Good Mornings - Not sure which - It won't be heavy work though - just some rep work.
3. Shrugs.
4. Bent Over Rows (Optional).
5. One Arm Rows.
6. Horizontal Rear Delt Rows.

Day Two: OHSQ Mobility + OHSQ's.

1. Overhead Squat Mobility (This is basically 'Squat Mobilty').¹.
2. OHSQ Swiss Ball Drill.
3. OHSQ.
4. In conventional deadlift week the rowing exercises are added here.

Day Three: Press.

1. Bench Press - Flat Barbell Bench Press.
2. Decline DB Presses.
3. Barbell Overhead Press / Dumbbell Overhead Press - Weekly Rotation.

Day Four: Squat + PC.

1. Front Squat for some volume during deadlift week, heavy back squats during non-deadlift weeks.
2. Cable Pull-throughs.
3. Leg Curls.

Yes, I know there are a lot of things similar to push-pull here but please don't hate on me for that.. I do not want the opening lines of your reply to be OMG - Push-Pull .

My previous training templates can be found here.

Primary goal this year (Like Ashiem always says ) is to stay Injury Free.

The new template commencing from January 1, 2012 is as follows:

By Eric Troy,

I signed on and went through the journal stuff and this template, plus had a convo with Ashiem.

As per our discussion I put a wrench in the whole works. Sorry!

Deadlifts: I've backtracked on the QVT for deadlifts. Based on what I know from the journal and all the back and forth there, and some of the comments made by Ashiem above, which are revealing, I think that QVT should be used for around a three or four week period to establish a very good base volume. This is something that QVT is good for.

This should be proper QVT, which means SMALL jumps. As small as necessary and/or possible. But it will be slightly modified from regular QVT. The first session can start by doing a relative max. Then start the first session based on around 80% of that max. You want to avoid singles, although normally singles would be okay for some of it. Tend toward doubles or triples the first session. Move s-l-o-w-l-y upward in weight with small increments, tending toward doubles or triples, based on what you can do well at any one time.

You can't really do it wrong as long as you take small jumps and follow the guidelines I've already outlined previously. Stop when you can't add any more weight and do it with quality. If you take small enough increments, this shouldn't be a max weight!

The next session, do the same thing, with the simple aim of cementing that performance and maybe going a bit higher in weigth.

The third time, you want to go for triples across the board. Stop when you reach a weight where you cannot add more weight and do a good triple, but with rest, you could repeat a triple.

Now, if you end on a weight where you do two triples, this should mean that you would be quite able to take that weight as a base volume of THREE sets, so 3 x 3 x whatever weight. This base volume would be used for SDT progression. IF you are not quite able to settle on a good base volume this third session, add one more session.

The purpose of all this is to really pin down where you are in terms of consistent peformance at a weight you can progress from. Then you'll move into SDT with that for a little while, as a form of consolidation.

Then we can see how to go from there.

Squats: Right now, I believe that your "goal" on squats should be to achieve a good deep overhead squat with an empty bar, and then, hopefully, to put at least some small plates on that. This absolutely should make all the difference to your squatting performance across the board. As I said to Ashiem, I know you want a big squat, but quicker is not always better. Better is better. In fact, better is quicker than quicker, in the long run.

So overhead squat mobility should be the second priority, after deadlifts. This will mean starting with a very through mobility routine with thoraic, hip, and ankle work. The mobility should be set up in reverse of how you'd normally do it. Then use the swiss ball overhead squat drill.

That drill should aim for three things. Sinking as low down into the squat as you can, really wiggle into it, allowing the ball to support you. At the same time, keep the lower spine stable, not allowing it to roll under. Don't suck in your gut! Relax it.

Start the drill without a dowel, which is placed in front of you at your feet, or someone can be one hand to hand it to you when you need it. Sink down into the deepest squat you can without your butt rolling under. Then use your elbows to push your knees out and wiggle deeper if you can.

Hold this for a few and return to standing. Repeat this one more time. Then, for the next two go rounds, start without the dowel until you are as deep as you can go, then take the dowel and get it overhead, wide grip, and really extend the spine, slightly shrug the shoulders up, and get the dowel in the pocket. If you are tight, use it like a stretch for the thoracic. Do NOT rely on shoulder flexibility to get the bar back. Do this two to three times, staying in the squat position for about 10 secs.

This is like a static stretch so it will probably make you a bit weak and sluggish. So you'll need to move around and maybe do some warrior lunges or something.

Then will be just regular overhead squat practice with a dowel, facing the wall. That's enough for now. This is supposed to be all out mobility training for squats. You'll be surprised at how fast you can get this done if you really dedicate yourself to it. And a good deep overhead squat..means you can do any squat well. As you see, this is pretty much Day 4 as Ashiem has it, except I've just organized it more. And it is DAY 2.

The template I propose is something like this (static core work can be sprinkled in as desired and given time).

Day One:

Deadlift (QVT to establish BV)
Static holds (if desired)
Stretching, Foam Rolling

Day Two:

Overhead Squat Mobility (this is basically 'squat mobilty')
Core work, if time

Day Three:

Bench press and rowing

Day Four:

Back squat (SDT)
PC work or single leg work

Drop box squats for now. Drop goblet squats. Any other details you guys can work out. I'm tuckered. Hopefully I didn't leave anything out.

Awesome stuff.

My name is Suraj and Ashiem is a very close friend of mine.

I shall be posting my template/changes in the template on this thread. My primary goal for the next year or two is to get better at the 4 basic lifts (DL, SQ, BP, and OHP). I have very poor mobility and a lot of tightness in my posterior chain which doesnt allow me to even break paralell in the squats. Thanks to Ashiem, I have seen a little improvement in the same, and shall be working towards getting a better depth and technique in the SQ. Due to the mobility issues, the DL also suffers…
Also wanted to say that one of my long term goals is to get better at Martial arts (Judo, BJJ, and Krav Maga). Hopefully, I can pick up some good ideas from guys like Joe, so that I may better accomplish this goal.

Anyway, this template is what I have been following roughly for the past few months. PR written on the side of each main lift:

Day One: Deadlift Training
Overhead Squat Practice
Deadlifts (315x3)
Front Box Squats (185x1)
Reverse Lunges

Day Two: Pull-up Training (7 reps BW)
Bottom End Partial Pull-up Practice
Top End Partial Pull-up Practice
Cable Rows
Facepulls

Day Three: Off

Day Four: Squat Training
Overhead Squat Practice - minimal
Front Squats (155x1)
Front Box Squats
PC Exercise
Core Exercise

Day Five: Press Training
Overhead Press (115x2)
Top End Partial Pull-up Practice
Dumbbell Rows (One Arm)
Inverted Rows

Day Six: Off

Day Seven: Off

I have added bench presses on Pull up day on a very light load to start practising the technique of the lift. 60kgs x 7 reps is what I have been doing (5 sets) but my PR is 205x1

Looking forward to your views on this

First, my schedule. I'm planning on a 4-workout schedule, but to lift 3 days per week. Because of my work schedule, I can't lift on set days. My experience is that I do best doing heavy lower-body lifts less than once per week—every 9 to 10 days seems to work well. The times I've tried doing them once a week I've had trouble with fatigue and soreness. So I'm planning just to work through my 4 workouts, making sure that I have at least 2 days off before the first workout, then try to do the others, no more than 2 on subsequent days. I'll just have to play that by ear as I go.

My goal in training, you won't be surprised to hear is to get as strong as I can. I believe that strength correlates well with good health in aging. I want to be able to tie my own shoes when I'm 92, so I deadlift now. That doesn't seem to make sense to many of my friends, but I'm guessing most of you will get that. That has been my primary goal in my training since I started training.

For now, I'm planning to emphasize DL, give lower priority for now to bench and squat, and to keep press in maintenance mode.

Here's what I'm thinking for now:

DL (ss)
SQ (SDT) + BP (SDT) + chins (volume)
DL Assistance (deficit and/or rack pull—I'm hoping Santa will bring me some bands, but he sometimes comes late to PNG)+?row?
PC + OHP + chins (weighted)

Ashiem pointed out that I need to work in some unilateral work somewhere, and I agree (I've use step-ups either BB or DB lately). He suggested a base volume of 2x4 on the SDT lifts.

I'm thinking 3x5 for maintenance on presses. Weighted chins would be SDT, volume chins in ladders, or sets of 5, 6 or 7 to some volume goal.

Ashiem suggested that I post here, and says he's thinking on a few remaining issues, so I'll wait to hear from him, and anyone else who has suggestions.

Thank you all for your time.

So yes, this is the new TEMPLATE:

Saturday = DL + DL Variation

Sunday = SQ Variation + to be decided

Monday = Gripper Training

Tuesday = PC + Rowing

Wednesday = Left over stuff

Thursday = Off

Friday = Off

How we're gonna go about arranging the routine for this Mesocycle is:

Saturday: DEADLIFT Training

Week 1 = Deadlifts followed by Deficit Deadlifts

Week 2 = Focus on Deadlifts

Week 3 = Focus on Deadlifts

Week 4 = Deadlifts followed by either Deficit Deadlifts or Snatch Grip Deadlifts (I have to choose and this is the exercise I will be doing for the 4 weeks total)

Sunday: SQUAT Training

I will be alternating Front Squats and Back Squats on a weekly basis for singles, doubles and triples. There are no rules here and it is largely by feel.

This will be followed by Step-Ups for a Volume of 24-30 reps. Every 3-4 weeks I will do Pistol Squats in place of Step-Ups.

Tuesday: POSTERIOR CHAIN Training

For Weeks 1 and 2 I will be doing Romanian Deadlifts with a little twist for nothing less than 30 reps (Volume). Week 3 will have me doing Regular Deadlifts and this is an open plan. Yes, on Week 3 I will be Deadlifting twice in a week…omgggg lol not!

After the main PC exercise I will do whatever Row Variation I feel like doing. There is nothing set in stone.

Wednesday: LEFT OVER Training

All the stuff which has not been done: my Breathing Drills, Overhead Squats, more work on Hip Mobility, Banded Push-ups, Overhead Presses, Unilateral Pressing, Weighted Pull-ups, Core Training etc will be done here in a rotational manner… This is also not set in stone and we'll take it as it comes.

So this is how my training is going to look for quite some time. It feels good so far :-)

Training days will be M-W-F-S.

Day 1 - Squat Training:

1. Mobility.
2. Front Squat.
3. Back Squat.
4. Stretching / Foam Rolling.

Day 2 - Off.

Day 3 - Deadlift / Back Training:

1. Mobility.
2. Deloaded Deadlifts / Rack Pulls [Alternating weekly].
3. Static Barbell Holds / Shrugs [Alternating weekly].
4. Cable Pullthroughs.
5. Streching / Foam Rolling.

Day 4 - Off.

Day 5 - Rowing:

1. Mobility.
2. One Arm Rows / Bent Over Rows [Alternating weekly].
3. Seated Rows.
4. Face Pulls.
5. Leg Curls [I didn't know where else to throw these in].
6. Stretching / Foam Rolling.

Day 6 - Pressing:
1. Mobility.
2. Decline DB / Flat BB Presses [Alternating Weekly].
3. Incline DB Presses / DB OR BB OHP [Alternating Weekly].
4. DB Lateral Rasies + Machine Lateral Raises.
5. Close Grip Bench Press.
6. Stretching / Foam Rolling.

Day 7 - Off.

That's what I had though of a few weeks back.

Cheers, Ativ.

This next plan is for Mesocycle 40 and the tail end of Mesocycle 39.

The main 2 lifts for this Mesocycle are Deadlifts and Front Squats.

Mesocycle 40

Saturday - DEADLIFT Training

1. Deadlifts: 1-3 RM
2. Deadlift Variation: We have a 14 week cycle going on and Mesocycle 14 is going to involve a sole focus on Regular Deadlifts for 2 weeks and then Snatch Grip Deadlifts or Deficit Deadlifts for the remaining 2 weeks (we're not sure as yet).
3. Banded Push-ups: 3-4 sets to near failure

Sunday - ROW MEDLEY Training

1. Dumbbell Rows: Working with 140 lbs without straps and then finishing off with some 110-120s using straps and aiming for reps
2. Cable Rows: 3 sets of 8-12 reps
3. Facepulls: 2 sets of 15-20 reps
4. Front Planks: 2 sets of 60+ seconds each

Tuesday - SQUAT Training

1. Front Squats: I'm going to keep doing what I am doing. 275 lbs for 2 sets for reps, then 315 for a single or double depending on how I feel, then 255-275 for some more reps then a back-off set with 185 for 8-10 reps.
2. Cable Pullthroughs: 4 sets of 12-15 reps
3. Russian Twists: 2 sets of 6-10 reps

Wednesday - POSTERIOR CHAIN & PRESS Training

1. Suitcase Deadlifts: 3-4 sets of 1-7 reps
2. Unilateral Overhead Press: 3-4 sets of 7+ reps
3. Weighted Pull-ups: 3-4 sets of singles or doubles or triples
4. Pistol Squats: 1-2 sets of technique work

ME bench day - bench press to PR
incline press - 3x6-8,
rows - 3x 4-6,

DE bench day - DE bench,
OH press - 3x4-6,
pull ups,
decline press( close grip) - 3x6-8,

ME squat day - box squat/DL on alternate workout with rack pull with box squat and deep squat with DL,

DE squat day - DE box squat,
front squat 5x 3-5
Heavy sled drag,
weighed situps

So, I've decided to simplify everything and keep it even keeled for the most part which basically means I have fewer exercises but I have leeway to dedicate more time/effort/work to each one.

This is:

Mesocycle 38 Revised

DEADLIFT Training - Saturday: Deadlifts and Pistols

SQUAT & PRESS Training - Sunday: Front Squats and OHP variation

BACK & POSTERIOR CHAIN Training - Tuesday: Weighted Pull-ups and PC

PRESS Training - Wednesday: OHP and WPU

The exercise selection can be found out here: Mesocycle 38 Revised

OFF

day 2:
front squats
DB press/ohp/z press
pullups
deloaded BB rows

OFF

day 3:
OH squat
back squat
paused squats/anderson squats(done from a depth similiar to regular squat)
Good Mornings

how does this look guys?

core work and mobility drills done every session

I'm copy/pasting the exact post:

I try to follow the SDT progression to the best of my understanding.
I follow the Pull-Push routine.
My routine goes about this way
Monday: Legs
Back Squats
Front Squats
Lunges
Pistol Squats

Tuesday: Hams n Calves
Leg Curls
Standing Calves
Seated Calves

Wednesday: Off

Thursday: Back
Deadlifts
Bent Over Rows- Dumbbells
Chins- Weighted
SLDL's
Incline Db Curls

Friday: Chest, Shoulder
Overhead press
Cleans
Bench Press
Overhead Db Press
Db Side Raises
Skull crush
triceps push downs

Kindly correct the sequence and the exercises in the routine.
I will be posting my lifts from Monday

Saturday
Deadlifts
Pullthroughs or Dumbbell Swings

Sunday
Front Squats
Pull-ups
Pullthroughs

Tuesday
Front Squats
Dumbbell Swings
Supine Glute Ham Raises

Wednesday
Overhead Press
Pull-ups
Cable Rows
Facepulls

Day 1
Monday —> Deadlift / weighted pull ups.

Deadlift — sdt with bv 405x3x2 ( need to work on my form too )
weighted pull ups — as it goes for now.

Day 2
Tuesday —> Back squats/ Front squats/ dbl swings.
Back squats - sdt with bv 275x4x2
Front squats - sdt with bv 225x3x1

Day 3
wed —> Over head squats /push press/ Gmr
Over head squats - 170x3x1
Push press - 205x3x2

Day 4
Thursday —> off

Day 5
Friday—- pistol squat practise/ flat dbl bench press/ 1 arm rows/ seated rows/face pulls
pistol squat practice
Flat dbl bench press —> sdt with bv 100lbsx3x2
1 arm rows -sdt with bv 120lbsx5x2

Day 6 off

Day 7 off

I have recently come across "Reverse Pyramid Training" and wondered what everyone's thoughts on it were?

My understanding is that it is similar to SDT in that you simply try to progress every session but the difference is that there is more focus on the first set and subsequent sets are generally done with less weight (10% is the figure I have seen quoted).

Here's a couple of links explaining the system:

http://www.leangains.com/2008/12/reverse-pyramid-revisited.html
http://www.roglawfitness.com/lift-heavy-for-the-sexy/

How do you think this compares with SDT? Would more focus on the first set allow for longer progression, or is it more likely to result in stagnation?

I would be interested to hear your thoughts.

Thanks,

Leather.

inspired of the articles regarding SDT i thought of giving it a shot because i am always open minded to learn something new, or to include sth. to better progress in my training.

As mentioned my goal is to improve my favourite lifts and also appreciate the mass which come along with. so i imagine that the reps could be around the 6-8 rep range.

So my lifts would be:
bench
row on cable (antagonsitic movement to bench)
dumbbell press seated
Lat pulldown (but i see that with the SDT ideas i could probably try chins)
Deadlift and eventually squat.

My questions:

-What guidelines,ideas, hints are best to folllow for setting up my base volume for me? I thought of 3x6-8. out of which peronal factors i can determine which base volume could be a good way to start with?

-The increase in volume via reps, sets or weight: there are some difficult differences: rep progression would be the hardest, weight progression, depends on the amount of weight you add and then you have set progression. When i know or "feel" to which progression to shoot for? Because u can add sets (especially when you don´t consider a fixed rep count like "6" for each set and also allow sets of 3 or even 2, regardless if you did a complete set of 6 or not) quite much instead of adding reps within a set.(fatigue)

- Are most sets meant to be sets across? ( i think so)

-How much sensefull does a rep range would be (like 6-8reps)

- When should i finish the work sets? Sth like "If the last rep of the last work set i do is the last rep i have in the tank? or how "heavy" should i start?

- Are there ideas on frequency for each lift and do i have understood it right, that each time you met the gym you look for Prs or Progress?. if someone benches 3x the week,seeking each time even for a small increase in Progress i can imagine that this could get quite difficult without some cycling of intensity like heavy, light medium build in. it sounds really great but i don´t understand why this should work.

- When do i know or see the neccessity when the base volume needs to change in form of reps for example? when i cannot increase the volume anymore after i reduced the volume to the base volume after some cycles again?

- when do i know to reset the build up volume to the base volume again? When i start to miss reps or sets?

don´t get me wrong, i don´t want a cookie cutter, but help regarding this questions for setting up a good template with and for me, because this approach is really new for me!

thank you for your help, i am really excited regarding the input

floW

I was sick for some time and then because of my exams, i could not train for about 3 weeks. So now, i plan to go to the gym 5-6 days a week, and practice the lifts. Starting with very easy weights and pushing it up 5 pounds at a time. I was using the stronglifts system earlier, and will continue to do so. As of today, my plan is to do squats, bench press and BB row, for a top set of five and follow it up with some db rows, legcurls and maybe abs.

My previous loads were (as of 28 feb , squat-215, bench-145,deadlift-175,press-115) I have gone up to 235 on the squat and 160 on the bench, 205 on the deadlift on my last 'peak'.

I am not sure what weights i will be using on my lifts, but i will create a log here and keep you posted.

After my history post, i will know get a bit into training theory.

A favourite of mine at the moment is a heavy light medium approach.

U can give it also facy names like daily undulated periodization but the concept is the same:

DEvide your sessions in heavy light and medium and you are on the winner road.

Or not…

The point is,how you define heavy light medium.

Is it the workload? The %of 1rpm, the metabolic demands? The difficulty of the exercises you do?

Based on that you have different ways to choose:

Vary the rep count, maintain the rep count and vary the weight, vary the volume,vary the exercises or a fatal mix of both.

The approach i have taken was inspired by Fleck and Kraemers "Optimizing strength training" where they related the disruption of homestasis with the %of 1rpm and the volume you do with it.

So the template exisited of:
H: 3x3-5 reps 3min rest
L: 2x15 reps 1 min rest
M: 3x8-10 2 min rest.
One exercise per "muscle group" or the main movements (horizontal/vertical pull push and some leg work)

I did straight sets-so the weight was equal for all sets but chosen that way that the last rep of the last set was the last one possible (so near concentric failure (one rep short of) or a 9-10 on this tuscherer scale for the guys who want a number related to it)

I did that 2xthe week with the mentioned H L M rotation.

I had a well high over maintance diet and gained good on this approach.

I also experimanted with different exercises which also worked-so for me it was equal as long as the variation in reps was build in.

I really like this approach and after my diet where i did another kind of training i know returned to that template again.

Currently i am on maintance kcals so of course the strength gains are existing but not THAT good as some time ago.

Nevertheless,there exists some troubles what to do between cycles.

Here also EricT´s article bout intensity cycling fits in nicely .

When you stall on this template there would be the possibility to cut back the weight to 80% on ALL days, maintain the volume and build up again in hope for new Prs after some weeks.

Will it work?

It depends.

I am not really against or in favour of intensity cycling (although periodization is also a form of it,or the other way round, but i use the term like its known in the gyms) but i am for the right approach in the right context.

As known from literature (Stone, Stone & Sands, 2007) it is suggested to drop volume (taper/deload) and maintain intensity because this variable seems the one which adaption refers the most to.
This is backed up my some studies on weightlifters,empirical evidence so to speak.

So the cutting back of intensity seems bull.

Does it?

Again: It depends.

It depends WHY you stall. If you have overreached becausue of volume then yes PLEASE cut back the volume-this often fits to higher rep/volume sets like 5x10 or sth similar.

If you stall/overreach because of neuronal inhibition (which generally occurs if you train quite "long" with weights above 90% of 1rpm, the situation might be different.

And thats the case.

What i did in my cycles was to drop the volume donw to one ramped set. So you can regard it as a switch form an accumulation to an intensifiction phase.

But somehow that didn´t worked out.

The drops from 2x15 to 1x15 and 3x10 to 1x10 were sucessfull. But the turn from 3x5 to 1x5 useless.
I was still stuck even with the lower volume i did on this rep count.

So also this approach fits, but not as a general formular for every rep count or template.

So reducing the weight on the 3x5 days would have been the right way…perhaps.

You always have to reason why you stall:
-Lack in diet
-Understimulation
-Overstimulation.

If a trainee stalls because of overstimulation (overreaching) a drop in intensity might also help for one time or 2.
But if you stall because of UNDERSTIMULATION, than indeed you can ramp up again and again and keep spinning your wheels: the failure of intensity cycling. in this case yes, becasue it is the wrong approach to the wrong time.
Her a increase in workload could help. So if a trainee stalls on the classic 5x5 (which EricT seems to lover here by the way) after several ramp ups, he might try 8x3 and get a bit further again.

Currently i view the things for ma different perspecitve of accumulation and intensification:

In genereal the first one is characterized for higher reps,lower weight and higher volume, why the intensificaton phase more directed to lower reps and lower volume.

Poliquin and thibadeau have written some stuff about it.
Its praised for the great "fit" of training one time the "muscle system" via high volume and let the CNS rest. then you switch to the "nervous system" you get rest for the muscle tissue and again stronger for the next cycle.

A good approach?
It depends.

A acumulation phase for a strength might already be a intensification phase for a "bodybuilding" trainee.

So it also boils down to your individual needs.

I like the general idea, because it fits in the idea of delaoding, but offers the advantage to always train or try to betten another quality why restening the other.

That could be a good solution to prevent stalling too.
You might stall because of lack of work capacity or of not recruiting enough FT fibers. Via this idea it might be possible to betten both and get some carry over effects.

Thats what i currently try, but have taken the approach in the other direction to allow some deload of the weight used on the 3x5 day.

Remember it depends on your needs and programming how you set up a accumulation/intensification cycle/principle,whatever.

So i decided to see my template with its volume as already the intensification phase.
Consequently i bumped up the volume to work on the work capacity but cut the weight back a bit.

So it looks like:

The original template written first with the current weight example for bench used in paranthesis:
H: 3x3-5 (90kg) goes to 3x8-10 (75kg)
L: 2x15 (60kg) goes to 4x15 (50kg)
M 3x8-10 (75kg) goes 6x10 (60kg)

It seems quite volume like. it is. I doubled the volume so that when i meet the original template again i will get a cut off 50% of volume.

So to say it in an easy way: The H day was kicked out and the Medium day has taken its place. On the other 2 days the volume was bumped up.

Or is intensity cycling the better approach in this case?

-We will see if it depends-

Having said that, here we go:

Saturday

• Deadlifts - SDT starting with a BV of 475 x 3 x 2
• Static Grip Training

Sunday

• Front Squats - doubles, singles, whatever…I will probably do Front Squats once every 2-3 weeks. The other times I'm going to be doing Dumbbell Swings and Supine GHRs.
• Weighted Pull-ups - just a little…nothing special…I might do some Dumbbell Rows here every so often.
• Weighted Dips - SDT

Monday

• Crushing Grip
• Goerner Brick Exercise

Tuesday

• Weighted Pull-ups - the heavy day. SDT with a BV of +70 x 3 x 2
• Romanian Deadlifts - SDT with a BV of 335 x 7 x 3
• Cable Pullthroughs - SDT with a BV of 110 x 12 x 3

Wednesday

• Weighted Pull-ups - SDT with a BV of +45 x 8 x 3
• Deloaded Rows - SDT with a BV of 165 x 5 x 5 «— still has to be set
• Suitcase Deadlifts - ME type work

EDIT…I have very little pressing and thats fine. I'll still get stronger without much pressing or squatting.