I'm not assuming those things. I'm just asking how you do it.
Well, for that I'd have to probably write a book. Every exercise is approached differently. There is no Heavy/Light/Medium system in here.
There is also no "Intensity Cycling".
I'm going to drop some links because I think they will help:What is Fitness-Fatigue?
That will help explain how we distribute fatigue - what I will do is explain how my current template allows for fatigue to dissipate. Training To Fail: The FailuristsTraining to Fail Part 2: Intensity Cycling and High Intensity Overtraining
In another thread everybody couldn't believe that you can hit a relative 1RM week in and week out (and even multiples times during a week) but at GUS we're not the first ones to do this (dunno why I'm relying on anecdotal evidence here but still)... Mike T and his boys at Reactive Training Systems have been doing this forever and Mel Siff has written a little bit of it in Supertraining except he hadn't experimented enough with this at the time. Training to Fail Part 3: The Failure of Intensity CyclingTraining to Fail Part 4: Optimal Training
If you asked me about what the plan for certain lifts is, it will be easier for me to answer....answering a question about my whole routine will really be the longest thing I've ever written. Saturdays
are Deadlift training days. We have a 14 week cycle which is ongoing for this. It's Deadlifts followed by a Deadlift Variation.
Weeks 1 and 2 = Snatch Grip Deadlifts
Weeks 3 and 4 = Rack Deadlifts
Week 5 = Regular Deadlifts (deload)
Weeks 6 and 7 = Deficit Deadlifts
Weeks 8 and 9 = Regular Deadlifts
Weeks 10 to 13 = Either Snatch Grip Deadlifts or Deficit Deadlifts - I will choose one of the two for this 4 week stretch
So lets get to Deficit Deadlifts (because I just did them), the way it looked was:DeadliftsWeek 6
| Week 7
475 x 2 | 475 x 2
500 x 1 | 500 x 1Deficit DeadliftsWeek 6
| Week 7
435 x 3 | 435 x 3
455 x 2 | 455 x 2
455 x 1 | 465 x 1
425 x 3 | 435 x 3
385 x 5 | 455 x 1
--------- | 385 x 5
So you can see how volume changed between the two weeks.
There is a lot of leeway for thinking on my feet. For example, with Romanian Deadlifts the guideline is not less than 30 reps (volume). So let us assume that Week 1 I hit 30 reps total. Week 2 I move to 31 reps. Week 3 I increase to 34 and so on till I hit say 40 reps. Then, I cannot increase the reps any more so I go back to a volume of 30 except I take a heavier weight than what I had in Week 1. Therefore, there's an embedded deload and progression right here.
Other exercises like Back squats and Front squats are open ended: I can do singles, doubles or triples so it is up to me on how I feel on that day. There is nothing prescribed. Both these lifts are on maintenance so as long as I am working in the 90%+ of my 1RM range I am good to go.
Not everything has to progress on a weekly basis though...I'm not at that level where I can pull it off unless I intentionally start out with submaximal loads in which case I'm just coasting through everything. So there will be some things which will be literally repeated (and that makes sense because strength cannot go up exponentially) but because SDT is built into most exercises (not all) there are ways to tweak certain things to spur progress: however I always leave some in the tank because whatever progress has to be sustainable so there are very very few instances when I go balls to the wall all the time. Actually, that never happens.