Question for MWI - what do you know about training with varying rep ranges? I used to train using the standard 12-ish week blocks of each rep range, but in the last 12 months I tried something different.
I periodise the main lifts (squat, bench, dead, row) like this:
- 5 week volume load (increasing volume each week, equal tested PB in 4th week then go for new PB in 5th week). I work up to 5 reps, then back the weight off and go for 8 - 12 reps. Assistance work is 2 - 4 sets of 10 to 12 reps.
-4 week deload (drop sets/reps and increase weight over 4 weeks, going for small PB in 4th week). Through this phase I work up to 3 reps, then back the weight off and go for 8 - 12 reps. Assistance work is 2 - 4 sets of 5 - 6 reps. Total volume is way way lower than the loading phase.
Downhill injuries notwithstanding, I've had good results. So my actual question - are the different rep ranges within the same training session counterproductive? Eg, during the deload phase I work up to a heavy triple and then do 12+ reps of the same exercise straight after. I'd be really interested in your thoughts on this.