As an old gymrat turned PL, I'm planning a multilevel program for strength and size. If you're familiar with and have done MyoReps, feel free to critique as this is the first draft from what I know. The idea here is balancing light speed work for slow twitch neural training, an ME day by relative percentages, and MyoReps for growth and strength:
-Chandler Training -
2rm Warmup - 25%x10, x5, 40%x3, x1, 55% x1
Determine desired Max 1rm for each lift you think you can hit.
Weeks 1,2
Day 1:
Squat - Speed work, beginning @ 50% 5x5
Bench - MyoReps @ 60% 10rm - one set
Deads - 2rm warmup, 2x runs up to 60% - one run
Day 2:
Squat - 2rm Buildup to 60%
Bench - Speedwork at 50% 5x5
Deads - MyoReps @ 60%
Day 3:
Squat - MyoReps @ 60%
Bench - 2rm buildup to 60%
Deads - Speedwork @ 50%
Shrugs 10x3 / Chins 10-15x2-3 / Face pulls 25x2
Two days off
Every two weeks, up all percentages by 5%
Week 14 will end at 95% x 2rm
Week 15 All 3 lifts 3x3 @ 60-75% (maintenance break)
Week 16 compete or go for 1rm each exersize.
Workout |Squat...........|Bench..........|Deads
First........|Speed 50%..|MR 60%......|60% double
Second...|60% Double.|Speed 50%.|MR 60%
Third.......|MR 60%.......|60% Double|Speed 50%
If speedwork slows too much, stay there until you can ramp up.
In event of a 2rm stall / fail, repeat percentages for this lift next week.
-Chandler Training -
2rm Warmup - 25%x10, x5, 40%x3, x1, 55% x1
Determine desired Max 1rm for each lift you think you can hit.
Weeks 1,2
Day 1:
Squat - Speed work, beginning @ 50% 5x5
Bench - MyoReps @ 60% 10rm - one set
Deads - 2rm warmup, 2x runs up to 60% - one run
Day 2:
Squat - 2rm Buildup to 60%
Bench - Speedwork at 50% 5x5
Deads - MyoReps @ 60%
Day 3:
Squat - MyoReps @ 60%
Bench - 2rm buildup to 60%
Deads - Speedwork @ 50%
Shrugs 10x3 / Chins 10-15x2-3 / Face pulls 25x2
Two days off
Every two weeks, up all percentages by 5%
Week 14 will end at 95% x 2rm
Week 15 All 3 lifts 3x3 @ 60-75% (maintenance break)
Week 16 compete or go for 1rm each exersize.
Workout |Squat...........|Bench..........|Deads
First........|Speed 50%..|MR 60%......|60% double
Second...|60% Double.|Speed 50%.|MR 60%
Third.......|MR 60%.......|60% Double|Speed 50%
If speedwork slows too much, stay there until you can ramp up.
In event of a 2rm stall / fail, repeat percentages for this lift next week.