Originally Posted by Crat
How many sets are you going to do per training, @conceptionist
I'm thinking of starting that routine too. Looks promising and maybe not as tough as smolov if total volume per week stays the same.
Thinking of competing soon but on a cut now and my squats suck
My training is completely individualized by my trainer so its not a set program.
So you can't find my exact routine anywhere on the net and its not a simple squat 3x, bench 4x and deadlift 3x a week over the coruse of 5 sessions. There's a lot of thought into the small details that I can't explain or even understand.
My total sets as written in the program are between 27-32 per session. Working or Top sets looks to be around 25 per session.
This is pretty damn high, imo. My coach believes that the more often you train, the higher you can push the total volume over the week. That may seem contradictory, but it makes sense if you think that for a total of 100 sets a week, two sessions of 50 sets don't work the same as 5 sessions of 20 sets each. The former is completely impossible to do with any decent intensity while the latter allows for relatvely high intensity. So by working out more frequently you can actually get a higher total volume in the long term and thus the volume doesn't need to be "equalized" in relation to your frequency.
Anyway, while my specific program isn't available, there are some standard norwegian style "volume training" programs out there.
Here's a few (not translated):
these are, however, pretty old. They're all 3 day a week and as you know, the current norwegian programs have higher frequency. Those templates are not available atm. You could still run on of the above routines 3x a week and do extra accessory sessions.
If you're interested in that, I can translate the routines for you.
Some of the Sheiko routines are pretty similar in structure with higher frequency, lots of volume and focus on the main lifts or close variations of those. I know many lifters in my club who use those programs. If you've used Smolov, I think you'd be right at home with Sheiko.
I'd advise you to look at the Sheiko website and forum to read up on what program is suited for your current level and numbers. There's also a ton of info on how to use his program and modify them to yourself.
Look up your level in the "Russian Classification Chart".
You should also read the Sheiko website and forum if you decide to use his programs:
The standard procedure for his programs seems to be to run 29-31-32# in that sequence, but there's other suggestions on the forum so read there first. The exact sequence of the programs is very important, as they all have different goals and purposes.
If your total is past that level and you can tolerate the higher workload, you should try the CMS-MS Prep cycle.