Dirty 35 Project
Detailed information on Phase 1 can be found on the main blog HERE. A quick summary of Phase 1 can be seen in the following video. Essentially, Phase 1 consists of two main workouts, both are full body days. We alternate between "A" and "B" sessions every training day. For example, A on Monday, B on Tuesday, A on Wednesday, B on Thursday, A on Friday, And B on Saturday, off Sunday. Monday, Tuesday, Friday and Saturday are harder days while Wednesday and Thursday are a little easier with less overall volume. Not all Phases will require this high amount of training, but in this early phase with lighter weights, I found it enjoyable to train daily.
Phase 1 - 4 weeks
Start easy, and add 3-5% every week on all major lifts like squats, deads and bench. Simple linear progressive approach.
Phase 2 - 8 Weeks
Phase 3 - Undetermined Length
The first phases progressed in basically a linear fashion, simply add a little weight or volume every week. That has run its course by the time you start this phase. If you are still making gains from Phase 2, stay there! If it ain't broke, don't fix it. Let the program run its course, it will be different for everyone. Some may stall after a few weeks, others may take a few months.
I recommend "Jump Starting" at least a few times. What I mean by that is you will go forward a few weeks, then jump BACK in load for a week and start over. Think like this... 1234, 3456, 5678, 789... That will work for a while. when it stops working, ENTER PHASE 3...
In Phase 2 we were doing dynamic effort first, Max effort second and some repetition effort third in basically each workout. We will separate that in Phase 3 to make it more true to The Conjugate Method. I will add my own flavor, but I will stay true to what works.
We will only track one main lift a day, the rest is assistance work and conditioning. If you think everything will go up all the time, you may be disappointed. I will try to make more sense of this on the forum, but this phase is based off of Westside eBook of Methods by Louie Simmons. You can buy the book for more understanding or you can tag along for the ride here.
The Westside guys rotate exercises every week. I am not a fan of that, I will rotate monthly for my main lifts, but I will regularly rotate my assistance drills more frequently.
The main exercise on dynamic effort day will almost always be done for about 8-10 sets of 2-4 reps, at about 60% of your max effort lift. We will usually use bands and chains for accommodating resistance on then main lifts and this is the day to do the olympic lifts if you want.
Max Effort day will vary a bit more:
week 1 - 4x6
week 2 - 6x4
week 3 - 8x3
week 4 - 6x1 (work up to a true max)
Start over with a new set of exercises and repeat. Don't worry, your assistance work will keep you balanced. Keep in mind, This is The Dirty 35 PROJECT, we are learning.