Planning Training
I'm using this TROG to throw ideas round, and to try to formulate where i'm at with my training.
I've actually made good gains going real heavy for very short periods, i.e. 2-3 weeks. Heavy, but also very dense. For instance, I would go over 95% for 2-3 weeks. Any longer than this and things needed switching up.
On the basis of this, i'm forming my own plan. This will be a three stage plan, probably lasting 10-12 weeks. Once i've done this, i'll re-assess.
The Plan
1) Build up fatigue using high-ish volume, two bench sessions a week, three squat (two back, one front) and one deadlift session. Reps in 3-5 range, lots of work over 80% and some over 90%. Technique focus.
Plenty of bodybuilding work, esp on triceps, lats, biceps. Abs a major focus.
2) A short period of very intense (95%+) for a few weeks.
3) A week of lifting no higher than 70% then set some PB's.