3 day a week templates | UNITED STRENGTH FORUM

jeremy
New Member

Posts: 6

3 day a week templates Apr 2, 2013 10:46:38 GMT 10

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Post by jeremy on Apr 2, 2013 10:46:38 GMT 10

I've been coming up with a 3 day RTS template as i have just come back from 8-9 weeks off and am not ready for a high frequency template 4 day template i have been using for the past 2 years or so yet.
What templates would be suggested for a 3 day a week template.

I have this one however it misses my deadlift special exercises and would like to include it.

Mon

Prime Squat

Secondary Bench Main

Secondary Bench Supplement

Wed

Prime Bench Main

Prime Deadlift

Prime Bench Supplement

Squat Supplement

Fri

Secondary Squat

Prime Bench Assist

Deadlift Supplement

Here is what i have programmed: (where a and b are alternating weekly)

Volume Block (3 weeks, 1 week sport form)

Day 1
1. Squat Specific: x4/x3/x2@9RPE, x1@10RPE
a. Squat without belt (belt last week)

2. Secondary Bench Specific: x4/x3/x4/x3 @9rpe
a. 1.5 Board Light Touch
b. Bench Press against Bands

3. Secondary Bench Supplement: x12/x10/x8/x6 @9rpe
a. Dips
b. JM Press

4. Back: x12/x10/x8/x6 @9rpe
a. Pendlay Rows

Day 2
1. Deadlift Specific: x4/x3/x2 @9rpe, x1 @10rpe
a. Deadlift without belt (belt last week)

2. Primary Bench Specific: x6/x5/x4 @9rpe, x1@10RPE
a. Competition Bench Press

3. Primary Bench Supplement: x12/x10/x8/x6 @9rpe
a. Seated DB Press
b. CG Incline Press

4. Squat Supplement: x12/x10/x8/x6 @9rpe
a. Split Squat
b. Reverse Lunge

Day 3
1. Squat Special: x4/x3/x4/x3 @9rpe
a. Pause Squat
b. Squat against bands

2. Primary Bench Special: x4/x3/x4/x3 @9rpe
a. 5ct Paused Bench Press
b. 1.5 Board (3count)

3. Deadlift Supplement: x12/x10/x8/x6 @9rpe
a. Snatch Grip RDL
b. RDL

4. Back
a. Pullups

Intensity Block (3 weeks)

Day 1

1. Squat Specific: x4/x3/x2@9RPE
a. Squat with belt

2. Secondary Bench Specific: x3/x2/x3/x2 @9rpe
a. 1.5 Board Light Touch
b. Bench Press against Bands

3. Secondary Bench Supplement: x12/x10/x8/x6 @9rpe
a. Dips
b. CG 2bd Press

4. Back: x12/x10/x8/x6 @9rpe
a. Pendlay Rows

Day 2

1. Deadlift Specific: x4/x3/x2 @9rpe,
a. Deadlift with belt

2. Primary Bench Specific: x6/x5/x4 @10rpe
a. Competition Bench Press

3. Primary Bench Supplement: x12/x10/x8/x6 @9rpe
a. Seated DB Press
b. CG Incline Press

4. Squat Supplement: x12/x10/x8/x6 @9rpe
a. Split Squat
b. Reverse Lunge

Day 3

1. Squat Special: x3/x2/x3/x2 @9rpe
a. Pause Squat
b. Squat with knee wraps

2. Primary Bench Special: x3/x2/x3/x2 @9rpe
a. 3ct Paused Bench Press
b. 1.5 Board (3count)

3. Deadlift Supplement: x12/x10/x8/x6 @9rpe
a. Snatch Grip RDL
b. RDL

4. Back
a. Pullups

Taper – 1 week
Monday: Openers, Wednesday: Warmups, Meet Saturday

My thoughts were i could swap the deadlift supplement with my deadlift special exercise since it would be more benficial in the long run and stick to the higher end of the recommended spectrum (around 4-5 reps as i have a balance force curve for deads and pull rounded upper back style but i am workin on this).

Any thoughts would be appreciated

gp
MSIC

Posts: 1,189

3 day a week templates Apr 2, 2013 15:02:45 GMT 10

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Post by gp on Apr 2, 2013 15:02:45 GMT 10

I have been using pretty much the same 3 day a week template.

I'm curious about the protocols you have selected for volume and intensity. It seems to me that there is no real difference in intensity between your volume and intensity blocks - everything is @9-10, which would be suitable for volume at x5 or x6, but for x4 / x3 / x2 I understood Mike T's recommendation to be more around @8-9, and then @9-10 for the intensity block. I'm not saying your wrong - I m by no means an expert and perhaps I have misunderstood the protocols.

An alternative for secondary deadlift is to swap it for the squat supplement on day 2, then do squat supplement on day 3 instead of deadlift supplement. Funnily enough, this way it starts looking a lot like a Sheiko template.

Last Edit: Apr 2, 2013 15:11:54 GMT 10 by gp

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jeremy
New Member

Posts: 6

3 day a week templates Apr 2, 2013 17:13:12 GMT 10

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Post by jeremy on Apr 2, 2013 17:13:12 GMT 10

Thats a good idea regarding squeezing in the deadlift work, i think that might be the way to go as i get more out of the deadlift secondary exercise as opposed to a supplemental.

I guess it looking like sheiko now acknowledges where the higher frequency work has been derived from.

With my intensities they are mostly based off of my force curves and weak spots (probably should have mentioned this).

Both my squat and deadlift are a balanced force curve. So the recommendations for this force curve is to mainly stick within x2-4@9RPE for Specific lifts, x2-4 for special lifts and x6-12@9RPE for supplemental work to emphasise hypertrophy. I have put a little outisde of this to get some higher rep work in as i would like some extra volume and to work on technique again after a long lay off.

My bench press is wedge shaped meaning my middle ROM is weakest, ie the bottom and lockout are strong but the middle is weak. So for this mike recommends specific work at x4-6@9-10RPE, special work at x2-4@9RPE and x6-12@9RPE for supplemental work to emphasise hypertrophy.

Does that help?

I've basically used this to form the blocks RPEs and then used exercise selection and rep ranges to target different attributes.

battler
MSIC

Posts: 1,099

3 day a week templates Apr 2, 2013 20:00:24 GMT 10

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Post by battler on Apr 2, 2013 20:00:24 GMT 10

Mike T has posted up a RTS version of Sheiko #37 if you're interested or just for something to compare against. Just sub your own SPPs in. RTS version of #32 shouldn't be too hard to write either, and he made some suggestions for that at the end of the previously mentioned article.

www.reactivetrainingsystems.com/vforums/content.php?73-Using-RTS-on-a-Sheiko-base-program

"If your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day." - BrozScience