Madcow, 2 quick Q's in regards to 5x5...

[Slyder190]

1.) if cycling while doing this routine, should I just progress with the same type of weight increases as did last while I was "off'? Or will this throw things off? I am on a cycle, but was still planning on using the same weekly weight increases, but figured I'd ask.

2.) I added power shrugs into the routine 1-2x a week, 3 sets of 10 for the same weight. This is the beginning of my 2nd week "on" and today when I did them, I could tell I wasn't getting stronger as i should with them, more like I had to struggle with the weight, and I only went up 5lbs from the last time. My traps are a weak point, but I was thinking that this was a sign I should just drop them altogether all the same. Wutcha think?

As always, THANKS!

 

[Madcow2]

My one drug post on this program: http://www.elitefitness.com/forum/showpost.php?p=4633338&postcount=153

For the weights, yeah, it can make it harder to set accurately in advance, you might also find you last longer on the loading phase as work capacity will increase.

Keep the power shrugs. You'll be fine. If you can't add weight, don't but try to add to them week to week.

 

[Slyder190]

I haven't swapped out any exercise for the power shrugs, I added them in addition to everything else. Still keep them? I do them on both workouts opposite rack deads. Go to 1x a week or stay with 2x ya think? And I own Super-training and Periodization. Do you know of any books with actual scientific routines? Thanks.

 

[Madcow2]

You could always do 2x10 2x per week. That's a 33% decrease. Or any combo.

I'm guessing rack deads are your Wed pulling?

Science is nice but program design is all about the individual (but it should freaking make sense and be logical not like all the "find out what works for you" crap on these BBing boards used to rationalize supersets of ass-squeezes and dick tucks). Anyway, workload is very individual, frequency can be too although 1x per week is a really bad default. The goal is to make progress towards a given goal as fast as possible for a given athlete at a given point in time. No matter how scientific a cookie-cutter is, it's still a cookie cutter and will only work for someone who is roughly within range. To make the best progress, you need the best program for you at the moment.

Science and Practice of Strength Training is a good one in addition to what you have.

Some others can be found here in translation:
http://www.dynamic-eleiko.com/sportivny/library/rwl.htm

 

[Slyder190]

Yeah, I picked up another one of Bompa's books today, "Periodization in Strength Training. It had been becoming apparent that at some point I would really have to put together my own program. It's kinda weird having to really put it in my own hands, this is all fairly new to me. I will begin reading this book. I actually had a couple of ides today, which were both actually variations of 5x5, just different rep ranges. I'll read the literature first though to really try and grab the whole concept as best I can. Bro, I can't say it enough, this new way of thinking has really opened my eyes to training and how it should be and I feel like I'm really on the right path. Thank you for helping me out along the way, it is much appreciated.

 

[Madcow2]

My pleasure. There are a number of people like yourself who are willing to put in time and sincere effort to improve themselves and get better at something they enjoy. The sad part is the quality of most information generally available is horrendous. It was far worse before the internet too. I'm just trying to save some people as it took me a long time and a lot of wasted effort - granted you learn a ton over time but damn what I wouldn't have given not to have to discover fire and create the wheel all by myself only to stumble into modern civilization later on.

You might also look into Matt Reynold's DFHT program at www.readthecore.com (this is a good word doc but the volume is too high for most people so the Core mag one is the better choice for now http://www.geocities.com/elitemadcow1/Dual_Factor_Hypertrophy_Training.doc), maybe HST also (just scale the sets upward as reps decrease to keep workload from plummeting - this is pretty common), I think Fortified Iron drew up this one and it's had some good success http://www.fortifiediron.com/invision/index.php?showtopic=24242. If you like the big lifts Korte's 3x3 in the archives at www.deepsquatter.com. So lots of alternative models to pull from, try, or get ideas.

In the end, it comes down to just trying stuff and getting a feel for what works, where you are currently at from a strength and workload perspective, and what will get you where you want to go. It's never black and white but it's a whole lot easier with the lights on than fumbling around in the dark.

You'll do well, and obviously you enjoy it so it'll make for a fun journey - and that's a good thing because you spend a lot more time on the path than you do at the destinations.