|Progression||Generic Example 5X3||Weeks Goal|
|W1||Ramp||100X3 105X3 110X3 115X2 115X2||Find Upper limit of strength at rep range or (Rep Maximum)explain|
|W2||Static||105X3X3X3X3X3X3||Build (Cumulative Volume) through tonnage and additional set|
|W3||Ramp||105X3 110X3 115X3 120X2||Establish new( Personal Best) during deload dropping 1-3 sets (60-70%)total volume|
|W4||Static||110X3X3X3X3X3X3||(Personal Best Cumulative Volume) through total tonnage|
W2 and W4 Add a set to main A sets this will make hitting cumulative tonnage almost fool proof.
Rest Pause for all sets that you can’t get rep goal. Typically if that happens it should happen on the last sets.
It would look as follows in a journal 225x5x5x5x5x3+2×3+1+1 rest between 20 and 30 seconds for the rest pause