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Strength, Power, Reactivity, & Speed Discussion / Re: Need help programming my next macrocycle
« on: June 03, 2011, 04:20:58 pm »If you are able to squat 90% of your 1 rep max 6 times then you are not explosive enough.
I can't.
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This shows that you have a nervous system more geared toward strength than you do speed. Because of this, you should focus more on speed and do less squatting or strength dominant exercises.
Possibly, but actually, I can't tolerate higher rep work (>5 reps). If my last rep on a squat slows down a little, there's a rare chance I can get more than an extra rep. I've been told that I'm pretty explosive in my squats: http://www.youtube.com/watch?v=fMbuo7PetZw I need long pauses in between reps if I want to survive. Not only that, but in person, that 5th rep felt like HELL and there was NO WAY I coulda done another rep, yet some people thought I had another 2 or 3 in me.
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The reason I say squat once a week is so you can feel fresh enough do plyo's and sprints 2-3 times a week.
Friday is a recovery squat workout. It will help me feel fresher. In addition, the wednesday workout looks like it wont hurt too much that it'll hinder my friday workout. Of course, I can auto-regulate that if I'm wrong.
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Since you will be losing weight, it is more draining on you to have to squat 3 times a week then it is to do low volume speed workouts.
Of course it will be, but that Friday recovery squat will not drain me whatsoever. I've done them before. Plus, even if it were a tiny bit draining, i have 2 days of rest after that, not 1.
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Have you ever tried only lifting heavy once a week? You think you will lose strength, but in actuality you will not. If you are slightly overtrained than it is possible to make gains.
My experience tells me that squatting once a week makes me lose a bunch of poundage.... actually.... JUST THIS WEEK IT HAPPENED AND IT MAKES ME ANGRY
Friday (04/29/11)--------------Squat 335 x 5, 5, 5
Monday (05/02/11)------------Squat 340 x 5, 5, 5
Wednesday (05/04/11)--------Squat 315 x 1 (light day)
Friday (05/06/11) -------------Squat 345 x 5, 5, 5
Monday (05/09/11)------------Squat 350 x 5, 5, 5
Thursday (05/12/11) ----------Squat 355 x 5, 5, 5
Saturday (05/14/11) ----------Squat 315 x 1 (light day)
Tuesday (05/17/11) -----------Squat 360 x 5, 4, 3
Friday (05/20/11) --------------Squat 360 x 5, 5, 5
Sunday (05/22/11) ------------Squat 365 x 10sec, 10sec, 10sec, 10sec, 10sec (just unracks to feel the weight)
Tuesday (05/24/11) -----------Squat 365 x 5, 4, 3
Friday (05/27/11) --------------Squat 315 x 1 (light day)
Wednesday (06/01/11) --------Squat, 365 x 2, 1
Yep. High frequency has always been better for increasing my strength. Whenever I don't squat for about 4 or 5 days I always lose strength. In fact, the reason I did smolov jr for squats a while back was because I missed a few days of squatting and my squat PLUMMETED. And since high frequency works for me, smolov jr exploded my squat numbers up 80lbs in 9 weeks.
In my log snippets up there, notice the constant increasing weight as I squat about 3x a week, and then the drop in the number of times I can rep out 365lbs by the end when I squat less frequently. I went from 365x5 to 365x2 (420 1RM to 385 1RM) simply because I squatted heavy only once in that final week.
And these two cases are not the only times this has happened. There are others, but now I've learned my lesson.
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If you lose strength, it will mainly be due to the fact that you're losing weight. Trust me, if you cut to 185, (35 pounds in 1 summer) you will feel like complete shit, and the last thing you'll want to do is get your ass under a heavy bar 3 times a week.
I will probably feel like crap... my prediction is that I will auto-regulate a lot and lower the weight to 83% instead of 87% on Wednesdays. Actually, it would be better to switch my wed squat with fri squat since the wed is a little tougher, and i can lower the percentage like i said and have 2 days rest after it. then I should be good to go.
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You will, however, feel much more agile and springy. Take advantage of this by training for power and speed. Once you start eating at optimal levels again your gains will be significant.
