Workout of the Week (#47)

Top Set Method

I got away from the workouts a bit to bring other articles and topics to the blog, but they’re back. A lot of these workouts are just something you can add in as a finisher, they may discuss a training method you haven’t used before, or include an entire session from warmup to finish. Today’s issue will discuss the top set progression I posted on instagram a little bit ago.

The point of the top sets are to get away from using straight loading. Oftentimes in powerlifting it’s common to see something like “4x8 at RPE 7” for example. I’ll use straight sets for main movements at times but highly prefer rep ranges or working up to a top set(s) and hitting some back off sets with lighter weight.

The Progression

Week 1 9-12 RM

Week 2 7-10RM

Week 3 5-8RM

Reset the wave

After 3 weeks of the wave above i recommend resetting the wave but picking differently movements. Replace the bench press for incline bench, make the squats front squats instead of back squats, etc. Each top set should have multiple warmup sets or pre exhaust sets if you want a more bodybuilding style training session. Warmup with atleast 2-3 high rep sets (10-20 reps) before hitting your top set.

Train hard,