Overload, fatigue management, exercise selection, programming, volume

1. Volume
Right now Ive been doing 2 sets of front squat with about 88% for 4-5 reps then 1 variation at
88% for 4-5 reps. The progression went from something like 205 for 5-6 reps a week ago to 225
for 5 reps to 235 for 4 reps. RPE 10. So thats basically 3x4-5x87. Since Last night I did 235x4 and
then today back squat 275x5, Im probably going to need 2-3 days off to fully recover. Moreover
I did front squat same intensity everyother day since 6/1. My base volume is around 1080-1200
so that will need to start increasing to something like 1400. Im going to do upwards of 6 rep
sets to do this.

2. Overload-
The front squat at 88% has to go. Its getting too stale so I will have to start doing upwards of 6
rep sets. Since the exercise itself is also getting stale Im going to need to change the variation.
Starting with backsquat then going to pause back squat and pin front squat is going to be the
plan.

3. Fatigue management-
Take the next day off completely maybe go for a jog. Then go in and do 50% volume at 70%
intensity.
WHAT ENDED UP HAPPENING: I did a run on 6/10 and was dead for 6/11, 6/12, which I took off.
I did speed squats on 6/12 and then I did 275x6 on 6/14. Is that a deload? The 275 probably was
a little bit too much especially together with the backwork.

I would say moving forward just drop the 10rpe training as that sort of limit training has no
progression. Go back to rpe 8 for volume. Im talking 5-6 sets of 8-10 reps at rpe 8. Seriously. This
is going to work out to 40-60(75)=3000 which is double what im doing now. Its a ton of volume
compared to what Im doing now. Just do that either 3-4 days a week with some DUP and
variation between the days and with mostly similar volume. Or if it seems too much to handle
do something like 1-2 volume sessions per week 1 light day 1 pr day
4. Plan- (directed adaptation in dup and variation)
So clearly from the above the plan is going to be to take 6/10 off, get some light work in the 2-3
days after that, then come back and test the front squat. Hopefully, should be able to hit a pr.
After you do hit that pr, get some more volume on that front squat since youll have upped your
ability to recover from it. Then the next workout you should go for 1300 in backsquat and pause
squat.

5. Exercise selection-
Since I feel like I have to remember which exercises I want to get better at, I should pool them
here
a. Front squat
b. Front squat from pins
c. Back squat
d. Pause squat
e. Zercher squat (sparingly)
f. Bench
g. Spoto bench
h. Pause bench
i. Close grip bench
j. Incline bench
k. Feet up bench
l. Hip thrust
m. Single leg squat
n. Step up
o. Reverse lunge
p. Jump rope
q. Burpee lateral jump
r. Broad jump
s. Dumbbell box jump
t. Battle ropes- push up wave, squat wave, burpee wave, etc
u. Sprint
v.