App Advanced Large Load Cycles?

Is there a resource anyone could point me towards such as a spreadsheet or text which outlines the 4 day variant that are the advanced, large-load cycles on the app? I would like to see how it plays out differently than the current universal 4 day without going through every day and checking percentages that way.

Is there a resource anyone could point me towards such as a spreadsheet or text which outlines the 4 day variant that are the advanced, large-load cycles on the app? I would like to see how it plays out differently than the current universal 4 day without going through every day and checking percentages that way.

I think it just has more sets in the last stage of warmup which accounts for a lot extra volume, and I think some extra SPP/GPP exercises. I am not certain but this is usually how more volume is added to the program without changing rep ranges.

Quote from: Millions on April 29, 2015, 05:16:07 PM

Is there a resource anyone could point me towards such as a spreadsheet or text which outlines the 4 day variant that are the advanced, large-load cycles on the app? I would like to see how it plays out differently than the current universal 4 day without going through every day and checking percentages that way.

I think it just has more sets in the last stage of warmup which accounts for a lot extra volume, and I think some extra SPP/GPP exercises. I am not certain but this is usually how more volume is added to the program without changing rep ranges.

Pretty much. Boris said before that research has shown 3 warm up sets are sufficient. At the same time the set/reps combos for work sets are also empirically established. So one easy way to add/remove volume without causing any issues is to extend/reduce the warm ups.

Quote from: Liftisgood on April 30, 2015, 02:14:37 AM

Quote from: Millions on April 29, 2015, 05:16:07 PM

Is there a resource anyone could point me towards such as a spreadsheet or text which outlines the 4 day variant that are the advanced, large-load cycles on the app? I would like to see how it plays out differently than the current universal 4 day without going through every day and checking percentages that way.

I think it just has more sets in the last stage of warmup which accounts for a lot extra volume, and I think some extra SPP/GPP exercises. I am not certain but this is usually how more volume is added to the program without changing rep ranges.

Pretty much. Boris said before that research has shown 3 warm up sets are sufficient. At the same time the set/reps combos for work sets are also empirically established. So one easy way to add/remove volume without causing any issues is to extend/reduce the warm ups.

After comparing 1 week out of a cycle, it seems a lot different. There is way more variation in a day it seems like. For example, Prep 1 week 4 day 1 comparison: Medium load is front squat -> bench ->squat->lat work->abs where as large load is Squat (7 work sets vs 4)->bench->dips->abs. I understand there is a logic to this, I am just trying to frame as a whole what the difference in training philosophies are between the two. From what I am gathering at this moment, it's a matter of specificity and more volume.

Regarding the latter of the two cases, who is the program aimed towards; MS/MSIC? When I weighed in for 83 my lifts put me around MS but now that I am moving up a weight class I am at CMS with about 50kg to add to my total before I am MS again.

The beginning of the new four day cycle is a corrective block meant to address issues Boris is commonly seeing with his international students lately. After that it's business as usual.

Boris doesn't write general programs for MS and above. He does write MS and above programs of course but on a case by case basis.

The beginning of the new four day cycle is a corrective block meant to address issues Boris is commonly seeing with his international students lately. After that it's business as usual.

Boris doesn't write general programs for MS and above. He does write MS and above programs of course but on a case by case basis.

I see now, thank you.

This link has the same program in an excel spread sheet.

http://www.dynamophilie.com/wp-content/uploads/2010/07/Sheiko.xls

Sorry for bumping an old thread but didnt want to ask such a small question on a new thread.

@Robert, so would it be a stupid idea to lower the warm up sets/sets on a large load program? - I've been doing less volume warming up (i.e. I'd do 1 triple at 70% rather than 2x3, or I'll do 3 reps at 50% instead of doing 5) on some days as I get too fatigued once I get to work sets. But I enjoy the advanced large load program as it has less variation (i.e. more competition lifts rather than chains, boards, 1 1/2 deadlifts etc)

You can lower the warm ups. For example:

50% 5 x 1
60% 4 x 1
70% 3 x 1
80% 3 x 4