Polish Progress Method (Accumulative)
This program is inspired but not endorsed by Andrzej Wodyn - Coach Wodyn.
He is one of the most creative and highest achieving coaches in the world.
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Program Type
Intermediate to advanced lifters looking for some variety with consistency.
There is some degree of complexity and thought session to session to stay on track with this program but it could easily be implemented by anyone willing to think it through.
Load Selection
This program doesn't use micro-loading.
Micro-loading is great for programs like REPEAT STRENGTH.
Sometimes it's good to ONLY use the big plates to limit both the number of sets and the possibilities.
Too many options decrease focus.
Use 5kg jumps on movements where your 1 rep maximum is under 100kg
Use 10kg jumps on movements where your 1 rep maximum is over 100-200kg
Use 20kg jumps for this program on lifts where your maximum is over 200kg.
When you repeat movements you will start on half the load differently. Eg. If you start this cycle at 70-80-90-100-110 you will use 75-85-95-105 etc.
Choose 2 Movements
For example, if the goal is to increase your bench press you might choose a medium grip bench press and a wide grip bench press.
For deadlift, you might choose rack pull and deficit deadlift.
For Squat you might choose dead-start front squat and cyclist back squat.
Session 1 - MVMT1
Work to a 10RM in the appropriate jumps.
Eg. if your best bench press is 130kg (mine) then you take 10kg jumps.
70kg x10, 80kg x10, 90kg x10, 100kg x8
The last set determines the method for the next session of x8!
Session 2 - MVMT1
70x8, 80x8, 90x8, 100x8, 110x4
The last set determines the method for the next session of x4.
Session 3 - MVMT1
70x4, 80x4, 90x4, 100x4, 110x4, 120x2
From here you could call it or go for the 130 next week.
Session 4 - MVMT1
70x2, 80x2, 90x2, 100x2, 110x2, 120x2, 130x2 - a good day, adaptations coming through.
Session 5 - MVMT2
Restart. With your second movement.
70x10, 80x10, 90x10, 100x6
Session 6 - MVMT2
70x6, 80x6, 90x6, 100x6, 110x3
Session 7 - MVMT2
70x3, 80x3, 90x3, 100x3, 110x3, 120x1
Return now to MVMT 1 again but with 5kg more starting weight
Session 8 - MVMT1
Have you got the pattern?
Accumulative BONUS
- Complete a block of dense strength 5D10 at 40% increasing 1-2% each session for the first wave. When you have maxed out 5D10, use 5D5 or 10D5.
- This top-up in easy volume and practice can make all the difference.
Polish Progress Method (Intensification)
This is a method I've not seen used but works on the ideas of some of the most successful programs I've tried.
If you've understood the template above it's very simple.
Instead of accumulating all the volume on the way to your top set you just prepare for your top set alone..
Session 1.
Find a top 10 in the same style of jumps.
Take one more set beyond that set.
Session 2.
Use the reps from session 1's top set.
Go to a top set using the same jumps but lower reps to arrive so it's only 1-2 hard sets at the full rep count.
Session 3.
Take the reps from the session 2 top set but lower reps to arrive so it's only 1-2 hard sets at the full rep count.
Go to a top set using the same jumps
Why?
Because you're dropping the total volume you should be able to complete this program more frequently. Every other day or even every day would work depending on where you call your top set. You want to be stopping before the breakdown of the perfect form if you decide to follow this routine with a higher frequency.
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