Here's a program that was harder than an easter egg hunt to find. I found a link through T-Nation to Iron Magazine, where this gem was made back in 2000 by Christian Thibaudeau. I'm posting this because IMO it looks like a very solid alternative to anyone who doesn't want to bring in boards or do floor presses like in Westside Barbell.
Canadian Non-linear AutoregulatingProgressive Resistance Training
By Chris Thibaudeau
March 16, 2000.
© Iron Magazine Online
Full Program I saved here: http://www.savefile.com/files/5892384
Move over Bulgarian burst training, so long Russian peaking program here comes something, huh hmmm, radically Canadian! This article will present a periodized training approach straight out of the Canadian woods that is sure to greatly increase your strength. It combines elements of a classic percent training program and instinctive training. The most important benefits of this program is its great flexibility and it's effectiveness.
The problem with most periodized programs using percentage of your 1RM to determine your daily load is that depending on your state of mind, level of fatigue, motivation, etc., you might well be a lot weaker than what you are supposed to lift that day or on the opposite quite a bit stronger in which case your workout will probably leave you wanting more. This wont happen with this approach because it is self-adjustable and it insure that you work to the maximum of available physical capacities.
It's a training technique better suited for intermediate or advanced trainees who know their body and know approximately what they are capable of lifting.
I first designed this routine based on the work of Dr. Mel Siff (1993) on APRE training and used some of his principles to build a powerlifting routine taking full advantage of your physical capacities and your body's adaptive mechanisms.
This is basically a powerlifting routine. Powerlifting is a strength sport where three lifts are contested: the squat, the bench press and the deadlift. So this routine is designed to develop these three lifts and lift big in competition.
For those of you who tried Stefan Korte 3x3 program or Louie Simmons WBC methods you will see certain similarities with my program. If you know how an olympic lifter trains you will also see some similarities with my program because I used my olympic lifting experience to design this program. The result is a program that will give you BIG gains in strength and power in a very short amount of time!
The program is divided into two phases. A 6 week preparatory period and a 4 weeks peaking period. The preparatory period's objective is to increase the strength of your muscles, your speed-strength and your neural efficiency while the peaking period's objective is to develop your capacity to showcase the gained capacities during a limit strength effort.
Preparatory period Basically you will train 4 times every 7 days. You do each of the three competition lifts three times per week (similar to Korte 3 x 3 program) while varying the load, volume and tempo on each of the training days.
The fourth training day is to work on your core strength and on your perceived weaknesses.
There are three types of workout (besides the remedial training day).
Type 1. Speed days where you use 55-60% of your 1RM performed as fast as possible for 8-10 sets of 2 (similar to WBC).
Type 2. Heavy days where you work up to your 3RM (maximum weight you can handle for 3 reps) in 4 to 7 sets.
Type 3. Moderate days where you work up to your 6RM (maximum weight you can handle for 6 reps) in 4 to 5 sets.
At each workout you use a different type of training for each of the lifts. For example day 1 might be a speed day for your bench, a moderate day for your squat and a heavy day for your deadlift. This kind of system has been used for decades in olympic lifting and produced more strength and power than any other training philosophy combined! Give it a try and you'll see for yourself how effective it is.