Anyone yield good results on light/heavy week programs?

[Gilmour]

I am officially too ****ing old and sore to be lifting in the 6-8 rep range on a weekly basis so I have decided to lift heavy every other week. On my heavy week I will only do a minimum of 8 reps and more likely 10-12 reps. Light week will be 12-15 on all lifts but with max effort. My goal is to save my joints for the heavy week and gradually add reps to my poundages, never going back to anything less than 8 reps sets. I have incorporated this method for about 2 months now and my lifts are going up. Today I squatted 405x12 and it's been a long time since I even attempted 405 so I was quite pleased. Very slow and right at or below parallel. The longer the set the lower I go. I am changing the order of the exercises and while staying with the 3 big lifts I will swap out exercises weekly.


At present, the 'staples'

DB shoulder press 110x10
military press 225x8
BB incline 285x9
BB bench press 295x12
squat 405x12
deadlift 455x8
bent rows 295x8
Close grip bench press 265x8
Incline DB curls 70x8

Any and all feedback is welcome

[Talo]

Good stuff.

405 x12 is amazing .

Unless your older than Louie Simmon's then I don't think your too old.

[Big J]

I do something similar and the results are ****ing amazing. My program is a four weaker. I have been writing shit down for a while now and every time the program repeats I have better muscular endurance and strength. Setting pr every month. I am going for 405x6 raw (no belt or knee wraps) tomorrow. 12 wraps with 405 is impressive tho.

[tiramisu]

What does your shit everything hurts programming look like.
My guess would be that you are too strong for a straight linear program and it's time to be on an intermediate program. But it could be that it's time for a diaper.

[JifeLacket]

Try to maybe not think of 'weeks,' think in terms of 10 day cycles for example and build your program into that to give more recovery? You don't have to cram everything into a 'WEEK' like a lot of people. Just a thought...