Having ran into injuries while strength training, I've focused more on muscle building and general health while still keeping strength, and possibly increasing strength. I've ran into recovery issues despite having a good recovery ability, and I devised a method to streamline a more consistent recovery, which allows you to keep lifting and progressing with less deloads (programmed rest weeks).
To establish an ideal intensity, it's necessary to base a routine off the 1 rep max for each lift. To calculate a percentage number (e.g. 70%) into your 1 rep max (e.g. 225lb bench press[102kg]), you can use a calculator, and type is '.7' multiplied by 225 equals 157.5lb[71kg]. So 70% of a 225lb bench press is 157.5lb.
The routine I made is a full body workout done 3x a week. It's 6 weeks long, and scales from 63-87% of your 1 rep max with sets of 5. Each workout day has the squat and bench press, and deadlifts are done 1x a week (or 1x every other week is recovery is too effected.) The deadlift sets are programmed with the squat and bench press percentages. This way the intensity is uniform across the big three lifts.
I only have 2 work sets for the three lifts, and 4 warm up sets in the same rep scheme (5). The first week, the first work set is 63% and the second set is 70%. Each following workout simply adds 1% to each set, and after 6 weeks (18 workouts), you end up at 80% and 87%, which are considerably challenging lifts, but far more doable after completing the first 5 weeks. The body works through periodization. After this routine, I'll maybe take a week off, and tweak the routine for a different rep scheme and adjust the percentages accordingly. Feel free to do other lifts while doing this routine as long as it doesn't annihilate recovery. I add dumbbell rows, calf raises, hanging knee raises, and weighted pull-ups.
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