Week 9 - Variations Of Dense Strength

I used this method in 2014 with Blake Fergusson, Sonny Bill and Remi Casty. They all hit personal bests after 4 sessions.

Practice.

Varied stimulus.

Easy progression.

Complete these 3 blocks back to back resting only to change the weights between blocks

1. 5D3 > Speed triples (60%)

2. 5D1 > Solid singles (80%)

3. 5D5 > Reps (60%)

Increase the weight by 2.5kg or 2.5% per session.

This is a great way to break through a plateau.

Complete and record this session. Post the video and your observations together with your learnings from the weeks content.

You could do it 3 times over the course of the week and retest 1RM the following week.

This works well on Bench Press.