Hi guys, i am trying to pick a cycle from the app. It will be an advanced 4 days cycle. The cycle i have been running looked like this:
- phase 1, 4 weeks: 976 lifts
- phase 2, 6 weeks: 1650 lifts
- phase 3, 5 weeks: 1364 lifts
- phase 4 (comp): 532 lifts.
My experience with this 4 days cycle was that i could recover enough around 4000kcals a day. Now im going a weightclass up, so the kcals intake will increase and i think i can even get away with a little more lifts.
I was thinking of running the medium load or the large load. But i think the large load is going to be too much for my lifestyle. For example, fase 2 goes up to 2218 lifts in 6 weeks. I think i read somewhere that sheiko said that light weightclasses could get away with higher loads, but im going into -93 now and i think Sheiko talks about -59 + -66 and maybe -74 when he says that.
So, that leaves me with the medium load. But the prescribted one is this:
- phase 1, 4 weeks: 781 lifts
- phase 2, 6 weeks: 1456 lifts
- phase 3, 5 weeks: 1112 lifts
- phase 4 (comp): 536 lifts.
This is about 200 lifts less in each phase than im used too + im going to up my kcals, so i can handle more. What would be a good way to slightly up this volume? I was thinking i add an extra warming up set on every lift, and add 1 rep for squat + bench on the worksets that are at 80% of less than 80%. Also i was thinking of replacing all the ladders @ 70% with 5/8/5/8/5/8. This is also a approach im used too.
So for example is squat calls for:
5x50% - 4x60% - 3x70% - 4x2 80%
i would change it into:
5x50% - 4x60% - 2x3 70% - 4x3 80%
Would this be a good way to do it? Or do you guys have other suggestions?
My second issue is the comp phase, it appears the be the same as my previous. Each time i ran it, i felt myself get a bit weaker. Weights i would easily handle 5x5 80% with in former phases, would get very slow on doubles with 80%. I think the volume is a bit too low for me personally, could i just replace this with the large load competition block? That would still have me doing 849 lifts in 5 weeks instead of only 536.
- phase 1, 4 weeks: 976 lifts
- phase 2, 6 weeks: 1650 lifts
- phase 3, 5 weeks: 1364 lifts
- phase 4 (comp): 532 lifts.
My experience with this 4 days cycle was that i could recover enough around 4000kcals a day. Now im going a weightclass up, so the kcals intake will increase and i think i can even get away with a little more lifts.
I was thinking of running the medium load or the large load. But i think the large load is going to be too much for my lifestyle. For example, fase 2 goes up to 2218 lifts in 6 weeks. I think i read somewhere that sheiko said that light weightclasses could get away with higher loads, but im going into -93 now and i think Sheiko talks about -59 + -66 and maybe -74 when he says that.
So, that leaves me with the medium load. But the prescribted one is this:
- phase 1, 4 weeks: 781 lifts
- phase 2, 6 weeks: 1456 lifts
- phase 3, 5 weeks: 1112 lifts
- phase 4 (comp): 536 lifts.
This is about 200 lifts less in each phase than im used too + im going to up my kcals, so i can handle more. What would be a good way to slightly up this volume? I was thinking i add an extra warming up set on every lift, and add 1 rep for squat + bench on the worksets that are at 80% of less than 80%. Also i was thinking of replacing all the ladders @ 70% with 5/8/5/8/5/8. This is also a approach im used too.
So for example is squat calls for:
5x50% - 4x60% - 3x70% - 4x2 80%
i would change it into:
5x50% - 4x60% - 2x3 70% - 4x3 80%
Would this be a good way to do it? Or do you guys have other suggestions?
My second issue is the comp phase, it appears the be the same as my previous. Each time i ran it, i felt myself get a bit weaker. Weights i would easily handle 5x5 80% with in former phases, would get very slow on doubles with 80%. I think the volume is a bit too low for me personally, could i just replace this with the large load competition block? That would still have me doing 849 lifts in 5 weeks instead of only 536.