Adarq.org

Quote from: adarqui on May 02, 2010, 04:39:19 pm

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 ).

ya that's my bad.. i wasn't focusing, i misread it. Yup, definitely strength -> power (strength maintenance)

that should be good man, the BSS will give u that needed volume for the glutes.

peace

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?

ya thats why i was confused, i mentioned volume day i remember.. or was that in another person's journal..

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...

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!

haha!

well ya the BSS 3x8 is some pretty hard volume if you're going really close to those 8RM's.. that'd hammer glutes pretty hard.

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?

ya... there you go

see that looks good, from that we know you won't be neglecting strength/explosive.


im confused by this though, once again

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!

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!

np mang!

sux..

definitely the huge meal 15' before, for sure.

pc

ya, i usually wait 3 hr b4 jumping. 2hr b4 strength with lite meals

i love how you're logging this, that's badass..

Talking about badass logs...

How about my 1,5 year week-by week log?



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