I'm new here. Been training since summer/fall 2008. Posted on SS since 2008 but stopped posting a lot last year and pretty much altogether this year. I mostly kept a log in the general training log section (same username as here). I've done SS, Texas Method, 5/3/1, Madcow, had programming done by coaches, etc.
For the last 4 years I'd been doing RPE based programming with a coach. Made some progress but not a ton lately. Decided to switch things up and program myself. I decided to come up with and do a sort of developmental block as life has been busy lately and I needed a bit of a break.
I'm 5'11", about 235lbs. Best PRs are Squat 495, Competition Pause Bench 350, Press 225, and Deadlift 545. Was told to come here by another fellow ex-SS poster for programming ideas when I was thinking of what to come up with. I lurked around the RPE thread and borrowed from Barbell Medicine. I found Hanley's Montana Method from lurking here and that looks pretty good too. I may run that in the future.
So far I've completed 3 weeks of this and feel great.
For week 3 my volume totals were:Day 1
Competition Squat - 1x1 @ 8, Volume @ 70-77% - 20-30 reps total. Don't go higher than RPE 8.
Competition Bench - 1x1 @ 8, Volume @ 70-77% - 20-30 reps total. Don't go higher than RPE 8.
Weighted Chins - 5x8
AirDyne Sprints 20 seconds sprints followed by 1:40 easy @ RPE 6. Started out doing 7 rounds working up to 10 rounds.
Day 2
Competition Press - 1x1 @ 8, Volume @ 70-77% - 20-30 reps total. Don't go higher than RPE 8.
2ct Paused Deadlift - 1x4 @ 7, 1x4 @ 8, 2-3x4 @ 9
CGBP - 1x4 @ 7, 1x4 @ 8, 2-3x4 @ 9
Day 3
Pause Squat - 1x4 @ 7, 1x4 @ 8, 2-3x4 @ 9
Slingshot Bench - 1x4 @ 7, 20 reps total @ 8 - don't grind reps. Keep them quick.
AirDyne 30 minutes @ RPE 6
Day 4
Competition Deadlift - 1x1 @ 8, Volume @ 70-77% - 20-30 reps total. Don't go higher than RPE 8.
Close Grip Incline Bench - 1x6 @ 7, 1x6 @ 8, 2x6 @ 9
BB Row - 1x10 @ 7, 1x10 @ 8, 2x10 @ 9
If short on time, myoreps or hybrid style volume (AMRAP in 7 minutes) for supplemental lifts is fine.
136 reps of pressing
102 reps of lower body (Squats, deads, variations)
80 reps of chins and rows.
Gonna try and log on here. I have Instagram, same username and I'm pretty good about logging there.