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.