I want to make an announcement for all those of us who are using SDT progression for our training. I know SDT is not a set routine or a set anything actually. So, in order for anybody reading your journal to help understand what is going on, I want you guys to use special Key Letters to indicate what you actually achieved in your training.

For example, let's take my last OHP session.

I added some weight and I added reps to all sets. That is double progression. The quick way to write this down in my journal for everybody to understand what I just did would be:

Overhead Press

167.5 x 6

167.5 x 5

167.5 x 5

DP - W + R

That "DP - W + R" is a quick indicator: I did Double Progression by adding Weight and Reps.

I want you guys to start using this format for ALL your exercises on which you're using SDT. These are also listed under Appendix A in the SDT FAQ

Here's the table:

Abbreviation |
Key |

BV |
Base Volume |

SP |
Single Progression |

SP - W |
Single Progression via adding Weight |

SP - R |
Single Progression via adding Reps |

SP - S |
Single Progression via adding Sets |

DP |
Double Progression |

DP - W + R |
Double Progression via adding Weight and Reps |

DP - R +S |
Double Progression via adding Reps and Sets |

DP - W + S |
Double Progression via adding Weight and Sets |

TP |
Triple Progression |

NP |
No Progress |

BP |
Basic Progression via adding weight to the base volume |

I expect you guys to incorporate this immediately. Without this Abbreviation people are going to need to flip through your past workouts and it's unneeded inefficient work.

Start using this from now.

Thanks.

Mark Twain:

"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."

"If you tell the truth, you don't have to remember anything."

"Never put off until tomorrow what you can do the day after tomorrow."