QICK AND THIRTY...

...is my current progression for lifting weights.

This unique method of 

CHOSING EXACTLY WHAT TO DO

without all the usually recommended testing and calculating

or suffering from "amraps" (as many reps as possible).

Trial, error, hitting walls, doing not enough or going too heavy are next to impossible with this guideline.

My variation of progressive overload is to add load every training session and reduce the reps per set as needed while keeping the total reps the same.

SHORTEST EXPLANATION:

2 / wk

1 x 30

2 x 15

3 x 10 

6 x 5

MORE DETAILS:

"upper/lower" 2 times per week

1 set x 30 reps (start easy)

+ load progressive until 30 reps="hard"

2 sets x 15 reps @~30 RM

+ load progressive until 15 reps="hard"

3 sets x 10 reps @ ~15 RM

+ load progressive until 10 reps="hard"

6 sets x 5 reps, last set @ ~10 RM

(50/60/70/80/90/100% of 10 RM)

+ load progressive until 5 reps="hard"

start a new cycle

1 set @ 30% of ~5 RM 

FULLY LAID OUT:

deadlift (1) once a week

prone leg curls and ab-work after the deadlift

bench-press once a week

shoulder-stability and (cable) pull down after the bench-press

squat once a week

prone leg curls and ab-work after the deadlift

overhead-press once a week

shoulder-stability and chest supported (Kettlebell) row after the overhead-press

Loaded carries up to 4 times per week at the end of the lifting-session.

1. SESSION: 1 x 30 (easy) reps.

2. session: Add the smallest available pair of plates.

Again 1 x 30 reps.

3.-(...) session: Add weight every session until you are unable to lift the weight 1 x 30 reps without resting in between the reps.

Next session: Take the same weight, 2 x 15 reps

>>>Add weight every session until you are unable to lift the weight 2 x 15 reps without resting between the reps.>>>

Next session: Take the same weight, 3 x 10 reps

>>>Add weight every session until you are unable to lift the weight 3 x 10 reps without resting between the reps.>>>

Next session:

Take the same weight

FOR THE LAST SET OF 6 SETS.

Do the 1. set with about 1/2 and add 1/10 every set.

E. g.: 50, 60, 70, 80, 90, 100kg

5 reps per set.

>>>Add weight every session until you are unable to lift the weight 6 x 5 reps without resting between the reps.>>>

Next session:

Take 1/3 of the last weight and restart with 1x 30 reps.

SORENESS for more than 1 day?

Time to switch to the next (easier) set-/rep-scheme.

DELOADS and ADJUSTMENTS to your individual progress will happen naturely.

No need for math, spreadsheets or apps.

KEY POINTS:

Volume, intensity and INOL rise linear until you start a new cycle.

The effort to progress is waving up and down. 

30 reps per main-lift per training-session

60 reps per upper body pulling exercises

(2 x 30, 4 x 15, 6 x 10; pulling only in the higher rep-range; pulling-volume=pressing-volume x 2)

Frequency:

Every exercise once a week, except ab-work and loaded carries.

Ab-work 2 times per week (after squat and deadlift).

Loaded carries up to 4 times per week.

Weak links as needed.

(1)

High rep conventional deadlifts are not recommended.

The romanian deadlift (RDL, stiff legs, pull from just below the knees) with a focus on perfect technique ist the go-to-exercise for 30-10 reps.

Do the conventional deadlift with heavier weights and 5 reps.