Im just on a new program I planned out that I posted here, and I intuitively did this even though I didn’t think about it explicitly. I read @Eman ’s comments elsewhere and some comments about PHAT training and it made me think.
Basing training needs (when to deload, how recovery is going, overloading too fast/slow, total volume appropriateness) on a heavy compound lift at the beginning of each day for relatively low reps and sets, as sort of a strength test. Like, is it the same RPE? How many can you get on the last set AMRAP?
If these numbers are favorable, use as your cue to overload more in whatever target area you’re planning in whatever way makes sense. For me right now that’s legs, so-
If I hit my squats, bench, and SLDL’s with a noticeable extra half rep in the tank this week each, I add a rep to each set of GHR, add a plate to calf raises and go from 20-15 on the reps (to cycle back up), and maybe go a notch heavier on quad extensions.
This make sense? Basically like, recovery and adaptation is happening, and here is where I want it. May be more helpful to a natural lifter where that window’s a little narrower.
Basing training needs (when to deload, how recovery is going, overloading too fast/slow, total volume appropriateness) on a heavy compound lift at the beginning of each day for relatively low reps and sets, as sort of a strength test. Like, is it the same RPE? How many can you get on the last set AMRAP?
If these numbers are favorable, use as your cue to overload more in whatever target area you’re planning in whatever way makes sense. For me right now that’s legs, so-
If I hit my squats, bench, and SLDL’s with a noticeable extra half rep in the tank this week each, I add a rep to each set of GHR, add a plate to calf raises and go from 20-15 on the reps (to cycle back up), and maybe go a notch heavier on quad extensions.
This make sense? Basically like, recovery and adaptation is happening, and here is where I want it. May be more helpful to a natural lifter where that window’s a little narrower.
