Barbell Faleev's 80/20 for intermediate/advanced lifters

[Spartan Agoge]

Do you believe that the 80/20 routine could produce better results for more advanced lifters, if done with periodisation?
Maybe something like this:

Week 1: 8x8(70-75% of training max)
Week 2: 6x5(80% of training max)
Week 3: 10x3(85% of training max)
Week 4: 12x2(90+% of training max)

Then, increase the training max and repeat.

 

[Philippe Geoffrion]

I think it could...but I’d imagine the volume at later phases would have to be far lower than what you’ve suggested.

 

[Spartan Agoge]

I think it could...but I’d imagine the volume at later phases would have to be far lower than what you’ve suggested.

A couple of years ago, I would agree with you. But, after a point, I experience that in order to further increase my 1rm I need more and more volume at 85+%. And the best way I found to achieve that volume is with high sets of heavy low reps.

 

[Philippe Geoffrion]

A couple of years ago, I would agree with you. But, after a point, I experience that in order to further increase my 1rm I need more and more volume at 85+%. And the best way I found to achieve that volume is with high sets of heavy low reps.

I think this volume would work for me as well...but in the powerlifting world I wouldn’t call myself advanced. I’d think it’d work better for a 300 lbs bench than a 500 lbs.

Many sets at a high percentage works for you, that’s awesome. Waterbury often prescribes such protocols and I’ve always done well on his programs.

 

[LukeV]

I think it could...but I’d imagine the volume at later phases would have to be far lower than what you’ve suggested.

I was freaking out about the volume too but then I spotted the reference to "training max", so assumedly those intensities are dialled down by ~10%

 

[Steve Freides]

Do you believe that the 80/20 routine could produce better results for more advanced lifters, if done with periodisation?
Maybe something like this:

Week 1: 8x8(70-75% of training max)
Week 2: 6x5(80% of training max)
Week 3: 10x3(85% of training max)
Week 4: 12x2(90+% of training max)

Then, increase the training max and repeat.

Let's start with which of the two StrongFirst-related references to Faleev I'm aware of.

StrongFirst and the 5x5 Method | StrongFirst

The 5x5 method is credited to Reg Park, a bodybuilder who built a 500-pound bench in the 1950s. It remains one of the most reliable ways to build strength.

www.strongfirst.com

or the Tim Ferriss piece with Pavel?

Pavel: 80/20 Powerlifting and How to Add 110+ Pounds to Your Lifts - The Blog of Author Tim Ferriss

Mullet power: John Inzer deadlifts 780 lbs. at 165 lbs. bodyweight. (Photo: Powerlifting USA) Pavel Tsatsouline, former Soviet Special Forces physical training instructor, has made a name for himself in the world of strength. He wrote the below article, outlining the simple routine of Russian...

tim.blog

Thanks.

-S-

 

[SMalishev]

Faleev's little book says cycle after doing 5x5 to the point where you are stalled for 2-3 weeks.
Then he appears to recommend cycling 5x5 by starting at 85-90% of where you stalled and working back up by adding 2.5kg a week, reaching your plateau again on week 7 and doing the last session on week 10 before starting a new cycle.

it's indicated that above 160kg in the squat and deadlift and 120 in the bench that you'll need to move off 5x5 to keep going with his methodology, or try a different method

Hope that helps