I was thinking on progression && auto regulation stuff lately
and those my thoughts:
We starts from relatively light weight - 80% from our last best result.
We use fixed rests pause between sets.
We repeat exercise in chosen rep range until we get to RPE 8-9
We add weight every 1-2-3 workouts
So in the beginning the intensity(RPE) is low and volume is high but auto regulated.
By adding weights sets count will drop automatically since we got to RPE 9 faster.
In day we can accomplish only one set we know that we are got to the top of our ability.
So we drop the weight and start the cycle again.

What do you thinking about this setup?
It seams to me simple way to auto regulate volume/intensity and progress

My take on this is that one would deload to 80% to work sub-maximally, purposefully not pushing to an RPE of 8 or 9 to allow the body to rest, recover, and heal from more intense workouts (RPEs of 8 to 10).  So, my thought is that what you described wouldn’t allow for proper recovery.  You are simply trading intensity (weight) for a higher volume, which can still be very stressful.

What if you did a workout as you describe on Mondays, increasing the weight every Monday, but Wednesday was at 80% of Monday’s weight (same sets and reps), and Friday is at 85% to 90% (again, same sets and reps)?  This would allow for the self-regulated linear periodization you are describing while also cycling the intensity through the week to allow for recovery.

Juarez - 26 May 2010 04:16 PM

My take on this is that one would deload to 80% to work sub-maximally, purposefully not pushing to an RPE of 8 or 9 to allow the body to rest, recover, and heal from more intense workouts (RPEs of 8 to 10).  So, my thought is that what you described wouldn’t allow for proper recovery.  You are simply trading intensity (weight) for a higher volume, which can still be very stressful.

in the beginning of cycle I get to RPE 8-9 by fatigue
at the end by load

Juarez - 26 May 2010 04:16 PM

What if you did a workout as you describe on Mondays, increasing the weight every Monday, but Wednesday was at 80% of Monday’s weight (same sets and reps), and Friday is at 85% to 90% (again, same sets and reps)?  This would allow for the self-regulated linear periodization you are describing while also cycling the intensity through the week to allow for recovery.

I can’t see auto regulation here.
Suppose I fill really crappy at monday. It will cause all week been at lower intensity. Only because of one specific day

This thread is older,but i want to add sth nevertheless.

I think anatolys input was quite good.

The main question is, if reduced load but increased volume would add to recovery or not. It sure helps improving work capacity.

The same problem you have with light days. Which shoudl also faccilate recovery as a longer deload.
What is light?
Do hit some points:

-Rippetoe. In PPST he stated that a light workout should be light. when doing triples with 90%of 1rpm, 3´s with 70%of 1rpm are a deload. 3x10 with 70% are not.

-STarr suggests a HLM rotation also with percentages

-Casey butt suggest 3 options: Different(lighter) exericises, higher reps, or lower weights with same reps

-Wendler recommends when stalling on 531 to cut back by 10% but still rep out on the last set.

I tried both variaitons. One day heavy 6-8 reps to failure. The session light_ 10-12 reps to failure or 75% less weight and repeating the heavy syession in form of reps and sets.

I didn´t noticed any difference. I progressed the same amount and stalled after the same amount of time.

I think what IS important, is that the “light session” is just lighter overall.

Sure when hitting hard higher rep sets, you also get ft recruitment at the end but to a MUCH lesser extend than when doing heavy sets of 5 according to the size principle.

SO I think, that anatolys idea would have been worth trying.

Important is the contrast between Light and heavy sessions,cycles and the context they are in.

There are no light days per see
When you fill tired you make less volume, thats all