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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!

Quote from: vag on May 02, 2010, 03:59:11 pm

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?

The programm i wrote is the prgramm i did last 5 weeks and planned to repeat.
The red is the correction im doing.
So the line Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1 means i am substituting 4x6  with MSEM 4x3 or 3x4

Reasons i changed my mind are:
1) Day 1 MSEM 2x3 was too draining , leaving me weak for the upper body stuff.
2) Aint that cycle better for transitioning from strength to power? Previous was more hypertrophy , this is like balanced , next will be reactive ( DJs , jump squats , REA squats , heavy MSEM to keep strength ).

2 May 2010

Vertical jump testing / dunk session.
Jumping on concrete , 9'10'' rim , 25' celsium , sunny.
Weight@session : 193.5

Warmup as usual :  dynamic warmup 5-10' , bunch of low/mid effort jumps.

2x4 SVJs : avg = 26'' , 3-4 jumps at 27''
2x4 RVJs : avg = 31'' , 2 jumps at 31,5''
3*5 dunk attempts : 0/15. Cant palm the damn ball anymore and im not getting high enough for 2-handers.

Meh...  

How about doing it with a STANDING vert?

<a href="http://www.youtube.com/watch?v=yURa9T0-Rjk" target="_blank">http://www.youtube.com/watch?v=yURa9T0-Rjk</a>

Oh wait , thats Kobe!

congrats on the pr man

It was a PR tie actualy. Thats what i mean when i say "equals PR" , i just realise that its not so clear! LOL
But it did feel like a PR coz i havent jumped 33'' from last June, i kept plateauing at 32'' , 1 damn year!
Thanks anyway...

Food poisoning yesterday = no workout yesterday or probably today.  Diarrhea started around 6:30, puking around 8:30. In all I think I made 12-15 trips to the porcelain throne including six or seven times getting up in the night. I'm sort of okay now, but very dehydrated. And all I've eaten and kept down in the past 22 hours is a piece and a half of toast and some orange juice. Oh and a couple of saltines.

Also, I have epic DOMS in my glutes. From the BSS, I'm pretty sure. I think the food poisoning probably didn't help with this.

Damn , sux! Heal soon man...
Had it earlier this year , couldn't believe my dehydration level!
If its any encouraging , i had an amazing workout 2 days after it! LOL

Quote from: vag on April 27, 2010, 05:40:52 pm

27 April 2010

BBall game.
The court we were playing today has the best wooden court, perfect grip and bounce.
We get to play there only once a year though, so i was planning to peak/PR/dunk.
Didnt dunk , didnt even try , did peak and equal PR though.
Got wrist at rim 4 times. Thats 8'' above , 10'8'' , 33'' RVJ, BAM , equals PR , FINALY!!!
Havent jumped 33'' from last June!!! Very happy with it...

BAM

BAM

MOTHER FUCKIN BAM

On a sidenote , i did a few SVJs too yesterday and they were about ~27''
Thats the biggest SVJ-RVJ gap i ever had ( 6'' ) , but i guess its the difference between a great wooden court and a dusty concrete one...