I while back I wrote about the TSA setup. In my periodization I I like to follow a block where I use the TSA setup with a block of TA(Technique-Apeshit) training.
In the TSA block we have developed some explosiveness through the spreed work that we did. We now wish to make our self ready to lift heavier weights with the same explosiveness while keeping perfect form.
Let us give an example of a bench press day using the TA setup:
Technique
To give us the combination of beautiful form and speed, we will use the Joe Mills 20/20 workout for our bench press.
Example for an 150kg bencher:
Set 1-5: 105kg x 1 rep
Set 6-10: 110kg x 1 rep
Set 11-15: 112,5kg x 1 rep
Set 16: 115kg x 1 rep
Set 17: 117,5kg x 1 rep
Set 18: 120kg x 1 rep
Set 19: 122,5kg x 1 rep
Set 20: 125kg x 1 rep
Apeshit
Now it's time once again to forget about beautiful reps and learn how to strain.
Pick an exercise close to the bench press and work up to a maximal set of 5-6 reps. If you feel good continue to a maximal set of 1-3 reps.
Let us continue our example with the 150kg bencher. He picks the floor press as his apeshit exercise and does the following:
80kgx5
90kgx5
100kgx5
110kgx4 The exercise still feels good so he continues.
115kgx3
120kgx3
125kgx2
130kgx1 This felt like a maximal lift for the day, so the lifter stops here.
After the Apeshit phase of the workout you should just do some hypertrophy training for the muscles that are relevant to your main lift.
