I'm an Army Reservist and the Army is switching to a new fitness test, the Army Combat Fitness Test (ACFT), which can be read about here:
One of the events is a trap-bar deadlift, 3 rep, max weight, and score is based on the weight.
My question, what's best set / rep scheme to build for that type of event?
Me: early 40's, have a basement and decent little home gym there, even bought myself a trap bar similar to what Army's going to use.
How I work out:
Short strength workouts where I pop to basement, do two lifts, alternating them, and that's it. Usually do 3 strength workouts, then a run day. I don't schedule rest days b/c married w/ two kids so inevitably at least 2x a week, "life happens" and those become rest days.
Day 1: Bench & Deadlift.
Day 2: NF Rings - Muscle-Up progression (so pullups and ring dips)
Day 3: Front squat & weighted lunges
Day 4: run 2-3 miles, sometimes sprints
I progress slowly b/c I've... not injured per se, but strained my back in the past. Just started 200 lbs. on deadlift, do 3X5. Next workout, 3X6, then 3X7 then 3X8, then I add weight, go to 210 lbs. and go back down to 3X5 and work up from there again. That slows down progress, which is fine, but adhere's to NF "add a little of something, either weight or reps, every workout", which seems to work decently.
I'm pretty happen with overall workout b/c I've gotten into good habits of getting into basement and doing at least a little something psychical every day.
What I'm looking for: I don't think the set/rep scheme I'm doing on dead lifts is right to prepare for a 3-rep max for the ACFT. Is there a good program for that lift, or set rep scheme that's better?
Another consideration: in a good unit, you'll know when you're taking an ACFT about 90-180 days out. But, they're not all good units... and lots of Soldiers have had experience of showing up to formation and hearing "Go change, you're taking a PT test today."
So something that would allow a good base for "spontaneous ACFTs" but with a planned peak for a scheduled test would be good.