Hello everyone,
Looking for a workout that's:
- short (ideally less than 15' including warm-up)
- not too much exhausting
- allowing to at least maintain the gains made on Strong! with DCP
- to be held over a few months with possible sleep deprivation
I came across this article:
I can make great, steady progress using the Top Set Method. If you’re burnt out, stressed, or short on sleep, this program is designed for you.
www.strongfirst.com
Do you think that applying this routine 2 times a week on DCP would make it possible to maintain, or even slightly progress, on this movement?
Example, for a 6-7RM @2x32, after a general warm-up of 5' OSR style
0:00 5 reps @2x24
1:00 5 reps @2x24
3:00 5 reps @2x24
6:00 3 reps @2x32
10:00 4-5 reps @2x32
Thanks for your feedback!
I'm a big fan of top set with back offs. That's a great way to train. I think what you are describing seems a little difficult to work, as there is not really room for the adjustability of barbells with a fixed weight. You might be able to use what you're talking about to maintain.
I think you would be better off using a double progression method. (RM-2) for 3 sets ... grow to 5 sets, drop back to 3 sets but add a rep. So if 2x32kg is a 6RM it would look like:
Week 1: 3x4
Week 2: 4x4
Week 3: 5x5
Week 4: 3x5
Week 5: 4x5
Week 6: 5x5
Week 7: 3x6
Week 8: 4x6
Week 9: 5x6
On your second day, make it a medium/light day and just do the same sets but drop a rep.
The main problem with this is that it is a pretty challenging progression and 5 sets + plus warmups in 15 minutes it is going to be very hard to not let recovery be the limiter.
With a strict time frame like what you're talking about, you could work on increasing density before increasing reps or sets. For example, 5 minutes to warmup, 10 minutes to work. Goal is a set every 4 minutes. Then work on 3 minutes, then work down to 2 minutes. When you can get that time down to 2 minutes, you add a set.
Might look like:
Week 1: Set 1 @ 5:00, Set 2 @ 9:00 , Set 3 @ 13:00
Week 2: Set 1 @ 5:00, Set 2 @ 8:45, Set 3 @ 12:30
Week 3: Set 1 @ 5:00, Set 2 @ 8:30, Set 3 @ 12:00
Week 4: Set 1 @ 5:00, Set 2 @ 8:15, Set 3 @ 11:30, Set 4 @ 14:45
Week 5: Set 1 @ 5:00, Set 2 @ 8:00, Set 3 @ 11:00, Set 4 @ 14:00
Week 6: Set 1 @ 5:00, Set 2 @ 7:45, Set 3 @ 10:30, Set 4 @ 13:15
Week 7: Set 1 @ 5:00, Set 2 @ 7:30, Set 3 @ 10:00, Set 4 @ 12:30, Set 5 @ 15:00
Week 8: Set 1 @ 5:00, Set 2 @ 7:15, Set 3 @ 9:30, Set 4 @ 11:45, Set 5 @ 14:00
Restart progression +1 rep.
You can see we are at 3x4 for 3 weeks, 4x4 for 3 weeks, 5x4 for 2 weeks (you can add a third week by repeating week 8 to "stabilize" improvements), before adding a rep and repeating. You might progress slower or faster, but this well be a pretty simple way to keep improving while operating within your tight requirements. And again, add a light day where you're doing 1 less rep but at the same intervals. (So week 1 day 2 would look the same - 3 sets - but with only 3 reps.)
You could also play with going faster on your Rep minus 1 day (the light day), and that can be a fun way to work on getting faster time, improved recovery, and actually more volume - insteed of 3 sets, you manage 5 sets of 3. (I like this a lot, but you have to listen and know when you can push and when you just need to chill.)
Good luck, and don't forget to let us know what you decide and how it goes.
