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?
I use the above as a way to build up the volume my body can handle, really master a weight and lock it in as my new baseline. Basically that means a lifts or amount of sets I can achieve any time or any day regardless of outside contributing factors. E.g Poor sleep, Hard HIC , BJJ etc.
From my personal experience this allows me to get some good quality strength training in without ever having to train my hardest. The idea is that allows me to push my conditioning, cope with work stress and do other hobbies like BJJ, climb and surf.
I just finished an OP I/A cycle with 3 sets each training session and the plan this cycle is to push the upper body movements to 4-5 sets over the coming weeks. I force progressed my squat and kept the same weights for the pull and press as I plan to up the volume.
I also like to have a set amount of sets as a goal as I will over train if I give myself enough leeway. This stops me from causing issues with my bjj and other training.
I have a good 10 years of consistent weight training behind me and if I start working with true maxes and progressing regularly I get run down extremely quickly. Even when I test my maxes, I never do a true 1 rep max as I have a pretty good idea of what my body is capable of.
This approach works for me and has helped me enjoy some of the most consistent progress I have had in all my years of training along with implementing tactical barbell progression. Don't be in a rush and enjoy the great progress you can have on operator while also being able to have a life outside of the gym.
