Arnold Classic Prep Week 1 | Explaining My Training Style

Points not mentioned.

- The light day is typically a 3 x 3, 4 x 2, or 3 x 1 day.
- The light day progresses biweekly. First at RPE 6, then same loading, then loading added w/ RPE 6.5 cap. This is to make sure the light day stays light.
- The variation slot is decreased by 2 reps per set if it's a paused squat.
- The variation pattern on a constant tension cycle is 3 x 8, 3 x 10, 3 x 5, then 1 x 10 w/ same loading. On a paused squat cycle it's usually 3 x 6, 3 x 8, 3 x 5, then 1 x 5 w/ increased loading.
- Frequency on comp lift increases on the last 3 weeks as it replaces the variation day. Typically a 3 x 5 day w/ RPE 7.0 cap.
- The weekly cumulative rep count counting the variation is typically around 40. I mention cumulative reps on the squat priority day, but want to be clear here.

I'll likely make 3 versions of the 7 week program. One low volume, one moderate volume, and one with higher volume. The high volume won't be extreme as part of the goal here is to #makemoderatetrainingcool. The pattern will stay the same. Variation peak on week 2, comp peak on week 4, comp frequency increase on week 5. Built to rerun repeatedly.

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