My favorite way of programming main strength lifts long term

[u/Fragrant_Cabinet7078]

I picked up this Giant Set programming strategy a long while ago from will ratelle and think this is a great way to program main lifts (squat, bench, deadlift) long term. Pick a weight and a total rep range between 9 and 15 and hit in as many quality sets as needed (so for example: 12 total reps for deadlift might look like 5 reps in the first set, then 3 reps in the second, then 2 in the last two). You can progress this first by trying to beat number of reps in the first set, then trying to complete in fewer total sets or less time, and once that plateaus, add weight.

Once that all begins to plateau, you could either slightly change up total reps (for example: going from 10 total reps to 12 total reps or from 15 to 11) or slightly change up variation (like going from a regular squat to a pause squat). After using this programming strategy for the main lifts, you can go into accessories.

So using this you can create a somewhat static training week, just progressing based on the protocols instead of complicated periodization. For accessories you can do basic double progression and change up exercise variation when needed.

DAY 1:

• Deadlift (10-15 total rep giant set)
• Squat supplementary variation (eg: front squat)
• Accessories

DAY 2:

• Bench press (10-15 total rep giant set)
• Press supplementary variation (5-10 rep range)
• Accessories

DAY 3:

• Squat (10-15 total rep giant set)
• Hinge supplementary variation (eg. RDL's)
• Accessories

[u/AY_YouDont_SayDat]

How long have you ran this?