I just completed a really bad block. I forced progression, but got sick in the beginning and grinded the last week badly. I really felt run down after the block and took a couple of weeks of (just some easy S&S sessions). I'm scaling back the weights to start my new block and would like to progress as per Maxrip13's suggestion: first block 3 sets, next block 4 sets with the same weights and finally 5 sets with the same weights. Force progression and start all over with 3 sets.
I was already planning to add some more volume but I'd like to try it this way before messing with Zulu and adding some accessories - I don't say no to some additional hypertrophy.
Questions:
1. Am I being stupid here, or does this approach has the best of both worlds? You essentially "wave" hypertrophy work (working towards 5 sets) while still training with OP and Black.
2. In the blocks with 5 sets, would it be advisable to scale down the conditioning work? Or shouldn't this be a problem, since I'm training with the same weights as in my block with 3 sets and I'm ramping up the volume steadily?
TB for a Meathead
Re: TB for a Meathead
I've just completed OP block with following set scheme: 5/5/4-3, 5/4/3. I was able to hit all my numbers, but I didn't feel "owning the weight". I also had some personal issues during the block. I was sick for the first 3 weeks, my lack of sleep really hit me, and I had some extra family activities. So, my recover went south. I kept my regular schedule for HIC 2/week and 30min E for every other week. What I might done wrong is using forced progression form my previous block and keeping 5 sets scheme.Corax wrote:I just completed a really bad block. I forced progression, but got sick in the beginning and grinded the last week badly. I really felt run down after the block and took a couple of weeks of (just some easy S&S sessions). I'm scaling back the weights to start my new block and would like to progress as per Maxrip13's suggestion: first block 3 sets, next block 4 sets with the same weights and finally 5 sets with the same weights. Force progression and start all over with 3 sets.
I was already planning to add some more volume but I'd like to try it this way before messing with Zulu and adding some accessories - I don't say no to some additional hypertrophy.
Questions:
1. Am I being stupid here, or does this approach has the best of both worlds? You essentially "wave" hypertrophy work (working towards 5 sets) while still training with OP and Black.
2. In the blocks with 5 sets, would it be advisable to scale down the conditioning work? Or shouldn't this be a problem, since I'm training with the same weights as in my block with 3 sets and I'm ramping up the volume steadily?
Now.. I am repeating the block with the same numbers. Not sure how to play with the sets since I'm at max sets by the regular OP... I might just run the same scheme with the hope that I can get my recovery back this time around..
Another thought is to drop the DL (I did once/week 3 sets with 3/2/1 reps) and to stick with SQ/BP/WPU + swings.
Just my personal 2c experience.
"Man is what he reads." - Joseph Brodsky
Re: TB for a Meathead
Yes, that's why I would scale back to 3 sets. If I would force progression and keep doing 5 sets, I know for sure I'd burn out. Probably real quick:)
Re: TB for a Meathead
I see.. Not sure if I need to scale back now, though.. Since I did get the block done.. But in the future - yes, lesson learned.Corax wrote:Yes, that's why I would scale back to 3 sets. If I would force progression and keep doing 5 sets, I know for sure I'd burn out. Probably real quick:)
- GO BACK TO 3 sets with forced progression, Bark!!!
"Man is what he reads." - Joseph Brodsky
Re: TB for a Meathead
Corax wrote:
1. Am I being stupid here, or does this approach has the best of both worlds? You essentially "wave" hypertrophy work (working towards 5 sets) while still training with OP and Black.
I think this is worthy approach. In fact, I'm including something somewhat similar in the TB I'm finishing up right now.
2. In the blocks with 5 sets, would it be advisable to scale down the conditioning work? Or shouldn't this be a problem, since I'm training with the same weights as in my block with 3 sets and I'm ramping up the volume steadily?
To err on the safe side, don't plan your 5x5 block for a time when you are going to need to emphasis conditioning, e.g. leading up to a PFT or a 10K race, etc. That being said, I suspect that by the time you get to that third block, you will be dominating those weights and it won't be an issue at all for your conditioning.
Re: TB for a Meathead
Great, thanks. And that's exactly what I had in mind - the fact that, hopefully - I would be playing with the weights by the third block and nail the conditioning too.J-Madd wrote:Corax wrote:
1. Am I being stupid here, or does this approach has the best of both worlds? You essentially "wave" hypertrophy work (working towards 5 sets) while still training with OP and Black.
I think this is worthy approach. In fact, I'm including something somewhat similar in the TB I'm finishing up right now.
2. In the blocks with 5 sets, would it be advisable to scale down the conditioning work? Or shouldn't this be a problem, since I'm training with the same weights as in my block with 3 sets and I'm ramping up the volume steadily?
To err on the safe side, don't plan your 5x5 block for a time when you are going to need to emphasis conditioning, e.g. leading up to a PFT or a 10K race, etc. That being said, I suspect that by the time you get to that third block, you will be dominating those weights and it won't be an issue at all for your conditioning.
Re: TB for a Meathead
I'm just speaking personally, but I know I'd run into trouble doing that. You may recover better or have more experience. Lots of variables. I just try and listen to the body. And it said dude, you forced progression too early;)Barkadion wrote:I see.. Not sure if I need to scale back now, though.. Since I did get the block done.. But in the future - yes, lesson learned.Corax wrote:Yes, that's why I would scale back to 3 sets. If I would force progression and keep doing 5 sets, I know for sure I'd burn out. Probably real quick:)
- GO BACK TO 3 sets with forced progression, Bark!!!
Re: TB for a Meathead
Corax wrote:first block 3 sets, next block 4 sets with the same weights and finally 5 sets with the same weights. Force progression and start all over with 3 sets.
My .02
I definitely think you're on the right track by not forcing progression. Stick to the same weights, slowly increase # of sets and allow yourself to grow into it a little more.
Something to think about; rather than give yourself a set-in-stone # of sets per block, you might want to wave up and down depending on how you feel during any given session. If you have it in you, then hit 5 sets. If you don't, then stick to the 3. Similar to Op I/A. Your conditioning might give you issues if you force yourself to go 5 sets every time.
Re: TB for a Meathead
Something I need to learn.. Thanks!Aelian wrote:rather than give yourself a set-in-stone # of sets per block, you might want to wave up and down depending on how you feel during any given session. If you have it in you, then hit 5 sets. If you don't, then stick to the 3. Similar to Op I/A. Your conditioning might give you issues if you force yourself to go 5 sets every time.
"Man is what he reads." - Joseph Brodsky
Re: TB for a Meathead
Good advice, thanks. I have the type of "suck it up and do your sets" mentality, but I know it just gets counterproductive in the long run. Listening to the body is something I'm not good at, but I'm slowly getting thereAelian wrote:Corax wrote:first block 3 sets, next block 4 sets with the same weights and finally 5 sets with the same weights. Force progression and start all over with 3 sets.
My .02
I definitely think you're on the right track by not forcing progression. Stick to the same weights, slowly increase # of sets and allow yourself to grow into it a little more.
Something to think about; rather than give yourself a set-in-stone # of sets per block, you might want to wave up and down depending on how you feel during any given session. If you have it in you, then hit 5 sets. If you don't, then stick to the 3. Similar to Op I/A. Your conditioning might give you issues if you force yourself to go 5 sets every time.