Looks great! Care to elaborate on the volume? Set x reps etc?
Well... it depends.
Generally I either do ladders (*) or follow a simple 5x5 program.
(*) 3x(1,2,3), or 3x(2,4,6), or if I feel brave enough, 3x(3,6,9).
But lately I’ve been experimenting with something more work capacity oriented.
The progression would be something like this: each line is a different session.
Week One: this week is EXTREMELY NOT CHALLENGING on purpose.
1 rep on the minute, for 1 minute.
1 rep on the minute, for 2 minutes.
1 rep on the minute, for 3 minutes.
Week Two:
2 reps on the minute, for 1 minute.
2 reps on the minute, for 2 minutes.
2 reps on the minute, for 3 minutes.
Week Three:
3 reps on the minute, for 1 minute.
3 reps on the minute, for 2 minutes.
3 reps on the minute, for 3 minutes.
Now, it starts to get interesting.
Week Four:
1 rep on the minute, for 2 minutes.
1 rep on the minute, for 4 minutes.
1 rep on the minute, for 6 minutes.
Week Five:
2 reps on the minute, for 2 minutes.
2 reps on the minute, for 4 minutes.
2 reps on the minute, for 6 minutes.
Week Six:
3 reps on the minute, for 2 minutes.
3 reps on the minute, for 4 minutes.
3 reps on the minute, for 6 minutes.
And this is where real fun begins.
Week Seven:
1 rep on the minute, for 3 minutes.
1 rep on the minute, for 6 minutes.
1 rep on the minute, for 9 minutes.
Week Eight:
2 reps on the minute, for 3 minutes.
2 reps on the minute, for 6 minutes.
2 reps on the minute, for 9 minutes.
Week Nine:
3 reps on the minute, for 3 minutes.
3 reps on the minute, for 6 minutes.
3 reps on the minute, for 9 minutes.
The week starts with very low volume and it keeps increasing each session. Each week’s first session has a significantly lower volume than the previous week’s last session.
This is on purpose, so you can start fresh each week and work your way up in a sustainable fashion.
Since you only do singles, doubles or triples, good form is possible to maintain at all times and rest periods, albeit insufficent, are adequate for the strength-endurance building purpose I’m currently chasing.