For most of the time, I’ve been training based on what I did last week and how I felt today. For some period of time, I could see a progress in key exercises (likely one or two of compound movements), hit a plateau, and did a deload based on how my joints felt. Such approach is not sustainable anymore. I need to apply periodization for my training.
Last week, I decided to write my own program, based on past experiences, to be used for two cycles. A cycle consists of 3 phases: high volume (4 weeks), strength (2 weeks), and peaking (2 weeks). Each week has 4 sessions (D1 to D4). There are two deload weeks in a cycle. The cycle starts with a lower intensity, 65% – 70% of my 1RM (depending on the exercise), and gradually increased over the week. For example, on an upper body exercise like OHP, I’d choose 70% as a starting point while using 65% for more taxing exercise like back squat. To give a better understanding, here’s my programmed cycle (excluding accessory exercises) looks like:
| Week | D1 | D1 | D2 | D2 | D3 | D3 | D4 | D4 |
| OHP | Bench press | Squat | Pull up | Bench press | OHP | Front squat | Pull up | |
| 1 (high volume phase) | 3×8 of 70% | 3×8 of 70% | 65% | 50%-75% | 4×7 of 372.5% | 4×7 of 72.5% | 65% | 50-75% |
| 2 | 4×6 of 75% | 4×6 of 75% | … | … | 5×5 of 77.5% | 5×5 of 77.5% | … | … |
| 3 | 3×8 of 72.5% | 3×8 of 72.5% | 90% | 90% | 4×7 of 75% | 4×7 of 75% | 90% | 90% |
| 4 | 4×6 of 80% | 4×6 of 80% | … | … | 5×5 of 85% | 5×5 of 85% | … | … |
| 5 (deload) | 8×3 of 72.5% | 8×3 of 72.5% | … | … | OFF | OFF | … | … |
| 6 (strength phase) | 8×3 of 87.5% | 8×3 of 87.5% | 80% | 80% | 10×1 of 92.5% | 10×1 of 92.5% | … | … |
| 7 | 8×3 of 90% | 8×3 of 90% | 85% | 85% | 10×1 of 95% | 10×1 of 95% | … | … |
| 8 (peaking) | 8×2 of [previous week + 2.5%*previous week] | 8×2 of [previous week + 2.5%*previous week] | 90% | 90% | 10×1 of [previous week + 2.5%*previous week] | 10×1 of [previous week + 2.5%*previous week] | … | … |
| 9 | 8×1 of 75% of previous week | 8×1 of 75% of previous week | 95% | 95% | Max out | Max out | … | … |
| 10 (deload) | 3×8 of 72.5% | 3×8 of 72.5% | … | … | OFF | OFF | … | … |
There’s a repeated set x reps scheme pattern on each phase — for example, 3×8, 4×7, 4×6, and 5×5 during high volume. There’s no mathematical formula behind this and purely comes from my own experience that works best for me. When cycle 2 starts, I can start with the intensity a bit higher than the first cycle, repeating the same phase, and hopefully ended up with a new 1 RM. I left squat and pull up as blank because I put those exercises in the maintenance mode — just to make sure the strength is maintained. My expectation is to be able to repeat the cycle at most 3 times and switch the prioritization (for example moving up pull up and squat; put OHP and bench press into maintenance mode).
Akeda Bagus 