Adarq.org

Quote from: adarqui on May 03, 2010, 02:47:04 pm

im confused by this though, once again

Quote

Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

why only 1 lower a week ? i mean, sometimes you might want to do 2, especially when you're doing a strength session and an explosive session consecutively.. i mean if you feel you'd do fine on that then it's all good.. you have to lifting stimuli per week so it is good, but just saying, sometimes you might want to do two lower body sessions.. PR's are pretty much all that matters though so :F

peace!

Agreed , i was thinking of that too , when explosive workouts come in , i might do 2 lower workouts a week, monitoring how i feel etc.
That way , i may be able to do 2 repetitions of the explosive block ( 1:2:0 ).
Good shit , thanks for the tips man!

Well, shit. I just got home from work. It's 9:25 and the gym closes at 10. It sucks because I have energy and WANT to work out but can't really do it right now without completely fucking my sleep up. On the plus side, my life is gonna get easier when I get back from my trip and my boss gave me permission today to take it a little easy this week because I worked both days over the weekend and have put in a bunch of 12+ hour days. So gym every day for the rest of the week (until I leave on Friday)...yes.

damn I really hoped I misunderstood the thread title.
damn, what am I doing here?!? LOL

Quote from: adarqui on May 03, 2010, 06:31:58 am

well, i do it by workout in that article, so your ratio would be more like:

strength:explosive:msem

strength block: 3:1:0 <- 3 weeks
explosive block: 1:2:0 <- 2 weeks
msem block: 0:0:2 <- 1 week

the block you listed is real small, but you get the idea.. strength block isn't just 3 weeks of strength, you'd do 3 strength workouts, then an explosive, then go back to repeating.. you would probably get through 1.5-2 rotations of that.

explosive block would still have strength maintenance, every 3rd workout.. so u'd do 2 explosive workouts (REA) then a strength one, then repeat..

msem block would just be purely singles/msem..

it's tough fitting the interval so small, well it isn't but it looks odd.. the idea of ratio is to not just do something for 3 weeks, then another for 2, etc.. there's always some kind of maintenance going on for each interval.. maintenance of the previous block or prep for the next one.. so there's always some kind of rotation going on..

so, going back to your previous block, it should have been like:

hypertrophy:strength:power = 3:1:1 for that hypertrophy phase..
hypertrophy:strength:power = 1:2:1 for that strength phase
hypertrophy:strength:power = 0:1:2-3 for that power phase

u see how it shifts pretty nice?

hope that helps...

Awesome, thanks a lot man!!!

Yeah , i didnt realise it was by workout , i thought it was by week , now i see the whole ratio pic better , i like!!!

Ok , im stopping gym for holidays at July 15 , so i have 11 weeks ahead
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

So it would go like :

strength block: 2:1:0 <---- 2 repetitions ,   6 weeks
explosive block: 1:2:0 <--- 1 repetition ,     3 weeks
msem block: 0:0:2-3 <----- 1 repetitions ,    2 weeks

Strength workout  = 4x6 squat , 3x8 BSS , 3x12 calves
Explosive workout = 4x5 DJs , 3x3 REA squat , 3x5-6 BSS , 3x10 calves
MSEM workout = 2x3x1 squat , 2x2x1 BSS , 3x8 calves

Finalised?

Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

My plan-change thoughts were also inspired by "the ratio technique" blog entry.
I studied it again though , so i see i must not eliminate high volume yet , the transition must be different.
Im not sure i have it right in my mind though.

Thats how i have them in my mind :
hypertrophy = high volume-heavy load , 4x6 that i was doing falls here too , could be even higher like sets of  8.
power = lighter weight , explosive lifting , such as jump squats , REA squats , cleans etc
stim = MSEM.

So if that categorising is correct , my last block was like (6:0:0) hypertrophy-power-stim
And i took it straight to stim now , close to (0:0:6)
Uhmmmm... Looks like that plan that i was thinking of doing would be a disaster. No strength , no power , just stim. A little nice peak in the beginning and then bye-bye , i would set myself on a yo-yo route again  

Seems like I must do something like 3:2:1 ( 3 weeks 4x6 , 2 weeks REA squats , 1 week of MSEM )

Better?

DUH!!! I just pressed "Post" and i got notified you replied while i was typing this!
And you said the 3x8 BSS covers volume? So that block would be indeed a good transition?
Duh , now my mind is blown , TILT!