Originally Posted by jarude
Good to know. How does the intensity vary for you from day-to-day? Week-to-week? Do you alternate light/heavy or how does your coach go about it?
It varies on many levels. I honestly cannot comprehend it fully. That's why I think most people should just chose a solid and well known program, such as Sheiko, if they want to get strong, since the programs are too complex for the general lifter to understand or be able to make themselves.
Anyway, a given week can look something like this:
Day 1: heavy squat (2-3 reps 4-5 sets 80%), heavy bench (2-3 reps 4-5 sets 80-85%), lighter stiff leg deadlifts (4-6 reps 50-60% of DL 1RM).
Day 2: medium OL pause squat (2-5 reps 2-4 sets 60-70% of SQ 1RM), medium heavy FU bench (4-6 reps 2-4 sets, 60-70% of bench 1RM), heavy deadlift (1-3 reps 2-4 sets 80-90%)
Day 3: heavy squat (2-3 reps 4-5 sets 80%), heavy bench (2-3 reps 4-5 sets 80-85%), light OL pause squat (2-5 reps 2-4 sets 55-65% of SQ 1RM)
Day 4: medium OL pause squat (2-5 reps 2-4 sets 60-70% of SQ 1RM), inc bench (4-6 reps 3-5 sets 55-60% bench 1RM), heavy low board press (1-2 reps 2-3 sets 90%), deficit deadlifts (2-5 reps 3-5 sets 65-75%)
Day 5: heavy squat (2-3 reps 4-5 sets 80%), medium heavy bench (2-3 reps 4-5 sets 80%), snatch grip deadlifts (4-6 reps 65-70% of DL 1RM), block deadlifts (2-4 resp 3-5 sets 85-90%).
Not counting warmups and accessories.
That got a bit harder to read than I first though. Anyway, heavy days are often followed by lighter days. I rarely do all 3 lifts heavy in one session, but it still happens. In the same way, some days all lifts are rather easy. When I say heavy, I could often do 2-4 reps more. Light means maybe I could do 4-5 reps more. So when the weight is heavier (by using the standard version of the lifts, not variations that force the weights to be less), the program also has me working higher on the RPE scale.
Its also broken down on a week to week basis so that some weeks are tough and some are a breeze. but within those weeks I still have lighter and tougher days. Months are broken into preparatory (higher reps, higher volume, less specific, lower intensity), transition (little lower reps, decent high volume, more specific, intensity ramped up), competition (low reps, less volume, very specific, higher intensity).