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Getbig Main Boards => Gossip & Opinions => Topic started by: purenaturalstrength on February 12, 2012, 01:43:01 AM

Title: dear powerlifters, i am thrown into a state of confusion about my training cycle
Post by: purenaturalstrength on February 12, 2012, 01:43:01 AM

there was a 4 week over reaching period where you would do 5x5 squat on monday, 5x5 squat on wednesday (80% weight of monday), and 1x5 squat on friday

after this 4 weeks you are supposed to be nearly over trained but not exactly


then follows a 5 week deloading and intensification period, where you will do 3x3 on monday squat, no squat on wednesday, and 1x3 squat on friday

the first of these 5 weeks will start off with your 5x5 and 1x5 weights for your 3x3 and 1x3, so this week is gonna be "easy"

then from there you build up the weight for 4 weeks


in the first part of this program i used weekly increases of 2.5 kg


but i realized, if i'm gonna used 2.5 kg increases in these 4-5 weeks now i'm gonna be ending up lifting the same weights if not less by the end of it


example

5x5x 160kg and 1x5 170kg were the last squats on monday and friday of this 4 week over reaching period

now the first week of the 5 week deloading and intensification period will be
3x3 160kg and 1x3 170kg

and then add week the next 4 weeks

but if i do this i end up with

3x3 170kg and 1x3 180kg by week 5 of the deloading and intensification weeks

which is no progress at all compared to week 4 of the 5x5 and 1x5 weeks

so do i need to start higher OR use bigger increments when increasing weekly?

i was thinking maybe just start with 3x3 170kg, isn't 3x3 easier than 1x5 or very comparable anyway?


THANKS

Title: Re: dear powerlifters, i am thrown into a state of confusion about my training cycle
Post by: Voland on February 12, 2012, 01:48:18 AM

bad for your knees.

Title: Re: dear powerlifters, i am thrown into a state of confusion about my training cycle
Post by: purenaturalstrength on February 12, 2012, 01:55:12 AM

i studied the sample template

(scroll all the way down of page)
http://madcow.hostzi.com/5x5_Program/Periodized_5x5.htm

and it seems they use 8-10lbs jumps weekly, whereas i'm usually taking 2.5kg (5.5lbs jumps)

when i entered my weights in kilograms it suggested like 5 kg jumps and then it seems to work out

but it it realistic?

Title: Re: dear powerlifters, i am thrown into a state of confusion about my training cycle
Post by: Swlabr on February 12, 2012, 01:57:08 AM

Didn't read wall of text, just wanted to say you need to start injecting ASAP.

Hope this helped.

Title: Re: dear powerlifters, i am thrown into a state of confusion about my training cycle
Post by: purenaturalstrength on February 12, 2012, 02:00:50 AM

Quote from: Swlabr on February 12, 2012, 01:57:08 AM

Didn't read wall of text, just wanted to say you need to start injecting ASAP.

Hope this helped.

 ::)