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cycling training

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shreklikedave
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2004/03/02 09:29:02 (permalink)
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cycling training

I was thinking of cycliing my training like this

2 weeks @ 75% 1rm (6 reps)
2 weeks @ 85% 1rm (4 reps)
2 weeks @ 95% 1rm (2 reps)
1 week detraining (with reassesment of new 1rm at somepoint mid week)

The lifts i am looking to increase are front squats, deads, wide dips and military press so these are the only ones i would assess my 1rm of.

However what would i use to assess the weight of any assisatnce lifting i.e. grip work, abs, tri's and bi's, forearms, lats etc?

My current routine/ lifts up to date are as follows

MON: Deads 4x3@ 175k
Chins 3x4 body weight (i hate these!!)
Barbell rows 3x5@ 120k
Barbell curls 3x5@ 60k
Hammer curls 3x6@27.5k

Wed: Dips 4x6@ 32.5k
Decline DB 4x6x37.5k
Mil press 4x4 @85k
close bench 4x6@ 80k
Thich bar static holds 10seconds with 55k on one end of a bb, 1 arm at a time holding the thick end.


FRI: Front squats 4x5 @140k
sldl 4x6 @122.5k
Single leg calf raise (holding DB) 4x10 @45k
Crunches 3x12@7.5k
Plate curls 2x15@ 5k

Any suggestions about the routine or the percentages would be greatly appreciated.

Cheers

Dave
#1

9 Replies Related Threads

    Robert
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    RE: cycling training 2004/03/02 10:45:44 (permalink)
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    my immediate reaction would be that if you are having a de-loading week, then by very definition, you are breaking this, by trying for a new 1RM during it. so i would either extend your de-loading to 2 week s and try for a new 1RM, or 3RM inbetween them, or, predict that your max has gone up, and adjust your %ages from there, and start the new cycle.

    with regards the %ages above, how much volume are we talking? 4 sets for all or decreasing/incraseing. i would say start with 6@75% working down to 4@95%, but that may be very, very taxing, and not even possible, that depends on you i suppose.

    me personally, i don't like the idea of changing the number of reps, i think the number of sets is better, so you could keep the rep range at, say 3. and work your volume by increasing/decreasing the number of sets??
    week#1 6x3 @ 80%
    week#2 5x3 @ 85%
    week#3 4x3 @ 90% [all %ages of your 3RM obviously]
    then de-load or try for a new 3RM, or both.
    anyone else?
    rob

    EDIT i forgot to mention, this is based on some advice i got from J5, so he should be able to help you better
    #2
    shreklikedave
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    RE: cycling training 2004/03/02 11:51:41 (permalink)
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    ok so basically do more volume when the weight is lighter but use the same number of reps per set.

    Also i was thinking of doing 85% 90% 95% or do you think that would be too much?
    #3
    Robert
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    RE: cycling training 2004/03/02 12:21:12 (permalink)
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    yes. thats what i started this week, seems ok so far... but i am aware that this WILL lead to over training if not cycled properly, I.e:
    take regular de-loding phases, of varying amounts according to length of previous meso cycle and amount of consistancy, particularly if you paln on maxing out at the end of a cycle. 7-14days should be fine. this shoud be enough to facilitate recovery. AND
    it is worth noting that you should lower the %ages by 5% every other cycle or better still, every 2 cycles, as they seem very high to be able to sustain for any great length of timewithout overtraining.

    so it might look like:
    week#0 establish 3RM
    week#1 6x3@80%
    week#2 5x3@85%
    week#3 4x3@90%
    week#4 new 3RM [working up to max triple]
    week#5 de-load+recover===========================end of cycle#1
    week#6 6x3@80%
    week#7 5x3@85%
    week#8 4x3@90%
    week#9 new 3RM [working up to max triple]
    week#10 de-load+recover===========================end of cycle#2
    week#11 6x3@85% as opposed to 80%
    week#12 5x3@90% as opposed to 85%
    week#13 4x3@95% as opposed to 90%
    week#14 new 3RM [working up to max triple]
    week#15 de-load+recover===========================end of cycle#3

    repeat....

    so you are only useing the 85/90/95 once in every 3 cycles of 80/85/90, this should avoid overtraining i reckon and is what i am in the beginnings of now.
    rob
    #4
    Robert
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    RE: cycling training 2004/03/02 12:22:45 (permalink)
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    also, its a pain i the arse to remember all thi sh1t, so put it in an excel spread sheet with the exersizes in your workout and fill it in [with the weights used] as you go along, you can m,oniter progress and see how you are doing/where you are up to very easily.
    rob

    anyone else?
    #5
    Robert
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    RE: cycling training 2004/03/02 12:26:15 (permalink)
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    also, all the %ages, are %ages of the newest 3RM, not the original. not trying to say your as thick as me or anything, just making sure you didn't make the same mistake as me mate.
    rob
    #6
    help2001
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    RE: cycling training 2004/03/02 13:29:41 (permalink)
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    have you thought about Canadian Ascending Descending training AKA Pendulum training?

    Christian Thibadeau (sp?) has some good articles on them

    I have been using this method for a while and have gained some good new stretch marks on my lats as well as extra strength, and am completely au natural just now
    #7
    acooper
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    RE: cycling training 2004/03/02 14:58:17 (permalink)
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    CAD and Pendulum training are 2 completly different programmes.
    #8
    shreklikedave
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    RE: cycling training 2004/03/02 15:43:27 (permalink)
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    cheers rob, i'll copy and paste that and can sort out a spread sheet tomorrow (its got to be easier than doin one that works out vat)

    How long you been doing the cycle you suggest?

    #9
    Robert
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    RE: cycling training 2004/03/02 16:05:40 (permalink)
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    ha ha ha,
    actually, only a week or two, so about 3 workouts [mine are full body ones, so i do it by workouts not weeks], but so far all seems fine, and it is based on a system posted up by J5 a while ago, although his is very demanding, as the weights are constantly 85%-95% and the volume increases AS well as the load, so by week 4 you are doing 27reps with 95% off your 3RM from 3 weeks ago!! that is what i am aiming for eventually, but i will stay with this for now mate until i get used to higher volume as well as high load.
    rob
    #10
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