Adaptive Strength: Last Set RIR · Lower Frequency

What is Adaptive Strength: Last Set RIR · Lower Frequency?

Adaptive Strength: Last Set RIR is a 21-week program for the squat, bench press, deadlift and overhead press, plus close variations of them: front squats, paused squats, close-grip and incline bench, sumo deadlifts and push presses. You choose how many days a week to train, from 2 to 6. Fewer days put more lifts in each session, and the 2-day version keeps eight of the ten lifts.

Every lift runs the same way: five sets of a fixed number of reps at one weight, with no all-out set. After the last set you rate how many more reps you could have done, your reps in reserve (RIR), against that week's target. The program runs as three 7-week blocks. Each block is two 3-week waves and a lighter week, and each block is heavier than the last: the main lifts start at sets of 5 at 70% of your training max with a target of 3 RIR, and finish block three at singles at 95% with a target of 1. The variations run 10% lighter with more reps. In the lighter weeks (7, 14 and 21) you do five sets of 5 and rate nothing.

Is Adaptive Strength: Last Set RIR · Lower Frequency right for you?

This suits an intermediate lifter who wants a long strength block that corrects itself when a week goes badly, without grinding a set to failure every session. You need to be able to judge your reps in reserve honestly; Durata asks you to turn on RIR tracking when you start. It also suits anyone whose week changes, because the same program fits 2 to 6 days. A beginner still adding weight every session will do better on a simple linear program first. Accessories are up to you; Durata adds one upper-back lift to each day (rows, pull-ups or pulldowns), aiming for about 40 reps over three sets before adding weight.

How progression works

Your sets and your last set's RIR move your training max for next week. Make all five sets with the last on its RIR target and the max holds. Have 1 more rep in reserve than the target and it goes up 0.5%, 2 more 1%, 3 more 1.5%, 4 more 2%, 5 or more 3%. Finish under the target, or one set short of its reps, and it comes down 2%; two or more sets short take 5% off. The change is to the exact max, so small wins add up even when the bar doesn't change that week. Every weight is a percentage of that max, rounded to your plates. Skip the rating and the max holds; the lighter weeks never move it. Change a max by hand and the program carries on from yours.

Durata runs this progression for you — every session's weights are computed from your training maxes.

Adaptive Strength: Last Set RIR · Lower Frequency — every set, every session

Percentages are of your training max (TM).

Adaptive Strength: Last Set RIR · Lower Frequency — common questions

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