I personally have a different take on this. Â Something I have been working with on a few of my clients. Â Why does “1 week” matter? Â What magical effect does 7 days have on the human physiology?
Why not separate your 1 week into 2 weeks?  You’re going to be under stress.  You’re going to want to enjoy your life and enjoy your family.  I can almost assure you that if you try to cram all your training into 2 days back to back, you’re going to have a bad time.  What about running the combo template on a 3 day rotation?  You’ll have a bit more variety and save you from going heavy 2 days in a row every weekend.
Sat – SQ/DL
Sun – Bench
Sat – Upper body fluff and buff
Sun – SQ/DL
You would rotate the deload after each day was done twice.
ORÂ you could run the combo day with 2 fluff and buff days. Â One upper focused and one lower focused
Sat – SQ/DL
Sun – Upper body fluff and buff
Sat – Lower body fluff and buff
Sun – Bench
You could run this for 2 rotations and then rotate one weekend as a deload.
Personally, I would opt for the 2nd option because I don’t like 2 days back to back of heavy lifts. Â No, it is not what is written in the book, but it does follow the 10/20/Life principles. Â Your situation is a bit unique.
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Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class.
Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada.
Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!
