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I'm approaching my deload and then high frequency MSEM squatting phase soon (~2 weeks 'til then).

I plan on doing MSEM on MON, TUE, THU and FRI, with power work like snatches and 1-2 jump squats interspersed. So MSEM squat + snatch on MON and THU + MSEM squat + 1-2 jump squat on TUE and FRI. I also want to cut down fat so after I do my strength work I'll do stuff on a stationary bike (no treadmill, afraid of that machine) and when it's OK outside - run.

Any ideas of how to implement it? Any other ideas?

Should I do a few snatches and jump squats before the MSEM squats? After them? That is - use snatches and jump squats as MSEM potentiation or use MSEM as snatch and jump squat potentiation? Or do a 4 rep MSEM set, then do the dynamic stuff, then do another 4 rep MSEM set? (wave loading)

I'm still not sure what weight I'll use, squatted 140 and probably my max is ~145 or so, I think I should use 130 kg for starters.

Why? It's usually helpful to also provide an explanation to something you say, so we're not forced into losing posts of asking stuff like "why?".

I'm approaching my deload and then high frequency MSEM squatting phase soon (~2 weeks 'til then).

I plan on doing MSEM on MON, TUE, THU and FRI, with power work like snatches and 1-2 jump squats interspersed. So MSEM squat + snatch on MON and THU + MSEM squat + 1-2 jump squat on TUE and FRI. I also want to cut down fat so after I do my strength work I'll do stuff on a stationary bike (no treadmill, afraid of that machine) and when it's OK outside - run.

Any ideas of how to implement it? Any other ideas?

Should I do a few snatches and jump squats before the MSEM squats? After them? That is - use snatches and jump squats as MSEM potentiation or use MSEM as snatch and jump squat potentiation? Or do a 4 rep MSEM set, then do the dynamic stuff, then do another 4 rep MSEM set? (wave loading)

I'm still not sure what weight I'll use, squatted 140 and probably my max is ~145 or so, I think I should use 130 kg for starters.

can you split up training into two sessions? I doubt it so i'll comment like you said no.. but if you can, then jumps/interval cardio would be session 1, snatch/explosive lift + MSEM would be session two.

i think you could definitely drop weight AND maintain or even improve strength using some cardio, but, i'd use interval cardio methods..

for example:


Monday: (recovered from sat/sun): possible PR jump attempts, snatch or jump squat, MSEM (heavy 2 x 4), bw upper and/or core
Tuesday: (some fatigue from monday): interval cardio (jump rope intervals, bike sprint intervals, or light sprint intervals), moderate volume squat (3 x Almost Failure (submax effort method), strict form, 70-75%), bw upper and/or core

Thursday: Same as monday
Friday: same as tuesday except, 3-5 x Almost failure, strict form, 75-80% on squat.. can get in more volume

Rest days or separate sessions: walk + light interval sprints for cardio.. glute/calf work (such as glute bridges/calf raises at night, etc).. optional Bw upper (pushups/dips/pullups).. that bw stuff is to help maintain mass and active those muscle groups.. bottom line, you need tension to maintain mass when in a routine like this, but the tension doesn't have to come from very heavy weights.. i'm talking about maintaining lean mass while trying to lean out (losefat).

and obviously, you'd want to up the protein and reduce the carbs in terms of diet, no junk either.

that's my opinion on this idea.. one problem i've made is not hitting volume while doing my frequency blocks.. though i may maintain strength pretty good, i would actually lose some lean mass, so then when i come out of the block, i end up getting weaker fast..

peace man

Quote from: Raptor on January 19, 2011, 05:14:31 pm

I'm approaching my deload and then high frequency MSEM squatting phase soon (~2 weeks 'til then).

I plan on doing MSEM on MON, TUE, THU and FRI, with power work like snatches and 1-2 jump squats interspersed. So MSEM squat + snatch on MON and THU + MSEM squat + 1-2 jump squat on TUE and FRI. I also want to cut down fat so after I do my strength work I'll do stuff on a stationary bike (no treadmill, afraid of that machine) and when it's OK outside - run.

Any ideas of how to implement it? Any other ideas?

Should I do a few snatches and jump squats before the MSEM squats? After them? That is - use snatches and jump squats as MSEM potentiation or use MSEM as snatch and jump squat potentiation? Or do a 4 rep MSEM set, then do the dynamic stuff, then do another 4 rep MSEM set? (wave loading)

I'm still not sure what weight I'll use, squatted 140 and probably my max is ~145 or so, I think I should use 130 kg for starters.

can you split up training into two sessions? I doubt it so i'll comment like you said no.. but if you can, then jumps/interval cardio would be session 1, snatch/explosive lift + MSEM would be session two.

i think you could definitely drop weight AND maintain or even improve strength using some cardio, but, i'd use interval cardio methods..

for example:


Monday: (recovered from sat/sun): possible PR jump attempts, snatch or jump squat, MSEM (heavy 2 x 4), bw upper and/or core
Tuesday: (some fatigue from monday): interval cardio (jump rope intervals, bike sprint intervals, or light sprint intervals), moderate volume squat (3 x Almost Failure (submax effort method), strict form, 70-75%), bw upper and/or core

Thursday: Same as monday
Friday: same as tuesday except, 3-5 x Almost failure, strict form, 75-80% on squat.. can get in more volume

Rest days or separate sessions: walk + light interval sprints for cardio.. glute/calf work (such as glute bridges/calf raises at night, etc).. optional Bw upper (pushups/dips/pullups).. that bw stuff is to help maintain mass and active those muscle groups.. bottom line, you need tension to maintain mass when in a routine like this, but the tension doesn't have to come from very heavy weights.. i'm talking about maintaining lean mass while trying to lean out (losefat).

and obviously, you'd want to up the protein and reduce the carbs in terms of diet, no junk either.

that's my opinion on this idea.. one problem i've made is not hitting volume while doing my frequency blocks.. though i may maintain strength pretty good, i would actually lose some lean mass, so then when i come out of the block, i end up getting weaker fast..

peace man

x2, thats exactly what I would do if you have the option of spliting it, that would be best, if not then make the most of it. I would also build up the volume on the extra work, start low and build week to week, you can adapt quickly on high frequency training but you need to work your way into it.

 Btw, youve been hitting pretty consistent pr's in your journal very frequently, why would you change your approach while its still working? I would wait until you plateau, then implement something like this, dont just do it because you got the urge to.

And I still don't really buy into the capitalist marketing nutrition thing. I ate much better and my bodyweight is the same, bodyfat is the same and so on. The body just takes what it needs and what the metabolism dictates and that's it. I'll keep the carbs low but I don't really feel it's going to help or whatever. It's definitely a thing of cardio since I suck so hard at it.

How many calories do you eat? What ratio?
-as long as you can't exactly tell this for at least some weeks, you didn't really try to lose fat!

Thermogenesis applies to everyone - you included

And I still don't really buy into the capitalist marketing nutrition thing. I ate much better and my bodyweight is the same, bodyfat is the same and so on.

If you ate the same amount of calories with similar source ratios then this shouldn't be a surprise. It doesn't mean you're cleaner diet wasn't better.

When I cut weight I roughly halve my intake of pure carb sources and slightly increase my protein supplementation. I'm actually cutting at the moment and I'm down 2.2kg over the last two weeks while equaling PRs in my lifts.

It shouldn't need drastic changes to your diet or training to drop a little bodyfat.

Well I'll soon switch to salads + fish and eggs, but I still think it's cardio that I need to work on.

Some running + KB swings intervals should take care of that I think.

I can't jump though since I don't have a basketball gym to train and jump into, and I don't think it's smart at this weight/bodyfat either. So I need to start converting my added strength into explosive strength and get my bodyweight lower, and THEN I can start jumping more.

 

Well I don't know... my squat has stagnated quite a bit and frankly, I'm kind of tired of all this. I'm so much stronger than anybody I know that happen to jump more than me and still, some people definitely outjump me while being much weaker. My two-leg technique sucks, my power sucks (I can't clean 60 kg, I can't snatch more than 30 (wtf), I'm pretty good at jump squats though so it might be a technique thing with o-lifts but still, when I jump squat I can be quad-dominant while when I o-lift I can't - there's your answer).

I can split my workouts by doing KB swings intervals at home either after I wake up or after I come home from work. I could do swings as cardio and then MSEM at night at the gym.

And I still don't really buy into the capitalist marketing nutrition thing. I ate much better and my bodyweight is the same, bodyfat is the same and so on. The body just takes what it needs and what the metabolism dictates and that's it. I'll keep the carbs low but I don't really feel it's going to help or whatever. It's definitely a thing of cardio since I suck so hard at it.

you are the new coolcolj.. nooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo

 

i told you long time ago.. you will ALWAYS struggle with getting lighter unless you just do it.. you ALWAYS talk about losing fat and really leaning out, but you never do it.. so it just constantly rears it's ugly head into your training and derails you..

get it done man, get as lean as nightfly, maintain strength, and fly.

coolcolj just got fatter and fatter, stronger sure, but fatter.. you are not "ripped" and i know you want to be, i know it would also benefit your SLRVJ greatly.. so why not just get it done and try to maintain strength as much as possible.. then rebuild your performance at a much lighter and LEANER weight..

i mean we're going on 2 or more years now where you keep going into 'lean out blocks' but then don't finish them or accomplish major fat loss goals, so you keep spinning your wheels in that department..

peace