Progression Rules: Fixed Increments, Deload Weeks and a 12-Week Chart
This lesson is part of the course
In this lesson
You build a 12-week plan with a fixed weekly increment, apply a deload rule every fourth week with MOD and IF, apply a repeat-the-weight rule to a session log and chart the logged top sets.
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Lessons in this course
- Training Max: From a Tested or Estimated Max to the Number You Plan With Locked
- Percentage Tables: Sets × % × Training Max, Rounded to Loadable Weights Locked
- Plate Loading: Weight per Side, Plates by Size and the Closest Loadable Weight Locked
- Effort Tables: Reps and Reps in Reserve to % of Max, and a Max from a Top Set Locked
- Volume Load: Sets × Reps × Weight per Lift and Week Locked
- Periodisation Blocks: Accumulation, Intensification, Taper and Test Week Locked
- Progression Rules: Fixed Increments, Deload Weeks and a 12-Week Chart Locked
- Competition Day: Openers, Second and Third Attempts and the Warm-Up Ladder Locked