LIFT HEAVY AND AVOID OVERTRAINING WITH PROGRESSIVE REPS
YEAR 5, BLOCK 3: PROGRESSIVE REP SCHEME
We are coming off a gruesome accumulation block, “El Diablo”. 6 sets. 6 reps. 6 second eccentric.
How do we follow the last block up? Enter “Progressive Rep Scheme”.
Here’s the play: We’ll start by finding a 85% load for our primary lifts.
Then, we will progress reps each week till week 4. Week 4 we hit an open set, and see how many reps can get.
This scheme will allow us to develop more absolute strength while managing volume.
We want to come out of the gate within a window of absolute strength, and stay in that window as we add reps. The target velocity is within .3-.5 meters per second.
Once we establish this load, we are progressing with reps instead of weight or sets.
The end goal is to allow our bodies to recover from a brutal last block. And still channel that momentum to unlock new strength this block. Sound like a plan?
Let’s unpack the pieces behind this scheme.
Progressive reps: Increasing Reps—Managing Volume
To better understand this block and how it works for you, let’s take a look at some different ways you can progressively overload. (Reminder: Progressive overload is how we incrementally challenge our bodies to adapt to increased training demands)
Here are some common methods for overloading:
Intensity - Adding Weight Each Week
Volume - Adding Reps or Sets Each Week
Density - Decreasing Time of a Set Volume or Increasing Volume of Set Time Each Week
Traditionally we focus on increasing intensity (weight) each week to progressively overload. Compared to adding Sets (Volume-based progression), adding intensity (weight) is much more manageable.
Let’s check out the math behind this.
Adding a measly 5kg from week to the next doesn’t have a drastic effect on total tonnage (Reps x Sets x Load). Yet, adding a 1 set from week to the next creates a huge spike in tonnage. These massive spikes in total tonnage have a huge impact on your body.
For Example:
Intensity Increase (5x5 Protocol)
Week 1: 5x5/100kg = 2500kg
Week 2: 5x5/105kg = 2625kg
Week 3: 5x5/110kg = 2750kg
Week 4: 5x5/115kg = 2875kg
Sets Increase (5-8x5 Protocol)
Week 1: 5x5/100kg = 2500kg
Week 2: 6x5/100kg = 3000kg
Week 3: 7x5/100kg = 3500kg
Week 4: 8x5/100kg = 4000kg
Ultimately, when trying to stimulate adaptation and working people with huge amounts of stress — less can be more.
So how is this block different? With this training block we want to shift gears from intensity based progressions to a “progressive rep scheme”.
For this block, this means we pick a set intensity (85% of 1rep max.) and attempt to add repetitions week to week.
Take a look at the repetition-maximum chart below.
Week 1 will open with 85% of our 1rm for 2 Reps (technically a 6RM or 90% Relative Intensity).
Each week we will add a repetition working up to true 6RM or 100% Relative Intensity.
An important indicator for us will be Gym Aware where we will attempt to get within the window of .3-.5m/s within the first week. The goal from there is to stay within in that window while increasing repetition for the four weeks.
Before we go for broke though we will need to deload.
Deloading: Building Recovery Into A Program
The first week of new training blocks is often a deload week [Aka allowing for our fitness (adaptation) to catch up to fatigue]. We do this by simultaneously dropping intensity and volume.
But to keep strength levels up, it’s often recommended to keep intensity relatively high and drop volume more.
Since we rotate through a diverse assortment of movements month to month, dropping both volume and intensity is often needed. This allows members to develop the motor learning for new, challenging movements.
Adding to the need to deload is the stress accumulated from last block. Density was extremely high and residual fatigue should be up there as well.
So if we want to set ourselves up for success towards the end of the block, we need to get a feel for heavier loads conservatively.
accountability through analytics: measure. manage. adapt
When in doubt, we have Gym Aware to keep us honest.
Big markers we want to pay attention to are not necessarily RPE (Rate of Perceived Exertion) post-workout, but Wellness, Force Deck, and NordBord. We are looking for more CNS sensitive markers.
RPE often will be inflated with accumulation block training (Like “El Diablo”, etc) . But lower RPE’s during intensification blocks doesn’t mean we are in the clear.
Poor wellness (mood, stress, sleep) spells trouble for CNS and your performance in the gym. So we want to keep an eye on this.
Additionally, the Force Deck provides a measure of RSI (Reactive Strength Index).
Lower RSI’s means we are losing our explosiveness and stretch reflex. This is a sign of nervous system fatigue.
The NordBord will supplement our assessment by measuring maximal eccentric capacity, which is another key indicator of CNS function.
Wearable devices like Whoop, Oura, or Apple Watch pay attention to both HRV (Heart Rate Variability) and RHR (Resting Heart Rate). These are key indicators of CNS balance.
When we see people go back to back days during intensification blocks we see HRV go down and RHR go up. These changes may not be accompanied by soreness. Mainly because our CNS takes longer to recover than our muscular system.
Management guru Peter Drucker once said, “What gets measured, gets managed”
Having objective measures like these allow us to better manage our recovery and progress.
Remember: Work + Recovery = Adaptation.