Progression is an important topic and progression can often be overlooked as such it is important to have a goal and to set a realistic time line for that goal. However too often we loose sight of our goal and get lost in reps and sets without a light to guide us. These are two models I have used in the past that are helpful in setting new rep maximums.
This Model Is a version of similar to the Texas progression.
| Weeks | Progression | Generic Example 5X3 | Weeks Goal |
| W1 | Ramp | 100X3 105X3 110X3 115X2 115X2 | (Rep Maximum(s)) |
| W2 | Static | 105X3X3X3X3X3X3X3 | (Cumulative Volume) |
| W3 | Ramp | 105X3 110X3 115X3 | ( Personal Best(s)) |
| W4 | Static | 110X3X3X3X3X3X3 | (Personal Best Cumulative Volume) |
The second model is similar but a bit better at increasing cumulative volume.
| Weeks | Progression | Generic Example 5X3 | Weeks Goal |
| W1 | Ramp | 100,105,110,110,115,120,125,130,135,140,145,150X1 | (Rep Maximum(s)) |
| W2 | Tiered Static |
125X1X1x1x1 135X1X1x1x1 140X1x1x1x1 |
(Cumulative Volume) |
| W3 | Ramp | 105,110,110,115,120,125,130,135,140,145,150,155X1 | ( Personal Best(s)) |
| W4 | Static |
125X1X1x1x1x1 135X1X1x1x1x1 140X1x1x1x1x1 |
(Personal Best Cumulative Volume) |
Wow that was strange. I just wrote an extremely long comment but after
I clicked submit my comment didn’t show up.
Grrrr… well I’m not writing all that over again.
Regardless, just wanted to say fantastic blog!
Thanks