|
This my first run through using some of the RTS principles. I'll try to keep this short. I have been pushing what I consider a volume phase lasting 8 weeks. My main movements have been high box squats one day, DE squats the other squat day, along with 1-2 bd. presses, full range dead, and low rack pulls. Here's what its looked like: Week 1: 8s @ 8-9 Week 2: 5s @ 8-9 Week 3: 3s @ 8-9 Week 4: (deload) Week 5: 8s @ 8-9 (5% fatigue) (started using fatigue percents) Week 6: 5s @ 9-10 (7% fatigue) Week 7: 3s @ 9-10 (5% fatigue) Week 8: (deload) Now, I want to transition and peak my competition lifts. I want to dial in my 'sporting form' for the lifts and push the numbers as high as possible. How should I go about that? Should I move first into a high fatigue phase (a transmutation phase)? Or can I go straight into something like this (a realization phase?): Week 9: 2s @ 9-10 Week 10: 1s @ 9-10 Week 11: 1s @ 9-10 I've never really planned longer than 1-2 cycles at a time, and I've usually just concluded each cycle by trying for a new PR and if I didn't get it, I'd get frustrated and scrap the training plan. Now, I'm trying to build on each cycle and move logically from one training goal to the next, I'm just not sure how to move from what I've been doing (8/5/3) to a phase that will hopefully lead to PRs. Thanks for any input. *edit to add that although I've been lifting for 4-5 years, I'm still a low level lifter according to the Russian classification system. It is what it is. LOL |