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5/12/2010
hilarious that im happy about this jump..
- 1 hour sleep
- hamstrings basically cramping
- legs felt jiggly
- no lifting anymore
- it was about 31" or so, that would be like the best ever without lifting
lol.. cracks me up, but im happy. i didn't check the rest of the jumps, but this was definitely one of the best ones, i slammed it in and it flew out.. hah
*i bow to you*
data FTW.
im having a problem reading the dates, non-englishness.. but the worst is after the 4th deload, your progression started way too low (in regards to max squat/BW or max squat). Had you started out heavier, you might have reached a new peak, then everything would have been good.
what happened after that fourth deload?
im confused by this though, once againQuoteAlso , 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!
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...
Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.
So here are the changes : ( red = what im changing from previous cycle )
Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12
Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12
Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.
How does it look?
im confused on the 2nd day, 4x6 = 4 sets of 6 singles? if anything i'd do 4x3-4 not 4x6.
looks fine, just get in a volume squat day every 4th-5th session or so.
why did you change your plan?
