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Hi guys, I'm returning to Reactive training methods after around 8 months dabbling in other things, looking back through my logs it seems like a good idea...I've detailed my plan here, any advice is most welcome. I'm a class 3 lifter. Brief history of training: Started in September 07, used Sheiko cycles until Feb 09. I got some good results at times, obviously in the first cycle, being a newb, it was great, as time went on my results started to show inconsistencies. One 3 month cycle I'd put 25k on the total, then 10k, then 25 again, then nothing. I understand that strength gains aren't linear but I decided to seek out a system that I understood and allowed me to adapt my training if I thought progress was starting to stall. That was the other thing about that way of training, I couldn't really keep track of how I was doing other than testing every 3 cycles. So in Feb 09 I started training RTS with Mikes help and put 30k on the total in around 3 months. More importantly, it felt like I'd started something progress wise that could gain momentum...Then between May and June I decided to drop a weight class, which was a bad idea doing it that quickly, and just a bad idea full stop when I was in the process of getting stronger. I dropped some off my total. Since then I've been training with a very advanced group with Westside principles, and then recently having to train on a different schedule due to crazy work hours, just a 2 day 5/3/1 thing. Either way, the net result of all of this is since the comp in May, my deadlift has gone up 10k, my bench down 7.5k and my squat down 7.5k. So all in all, not exactly great progress, especially considering I'm a class 3 lifter. I've reviewed my goals for this year recently and my main aim is to reach class 1 standards, which for me would mean 565k@82.5k and I want to do it by the Southern regional comp in December. This will mean adding approx 70k to my total in 10 months. Tough no doubt, but I think achievable if I train hard and more importantly smart. I've read Brady's articles (thanks Brady) and am going to base my first cycle Feb-April 09 on this. I don't have a comp to peak for as such but I would like to test my maxes at this time before my annual weeks skiing to see how things are working and whether adjustments need to be made. I'll then start a cycle to compete sometime early summer. So anyway, here's my plan. Specific goals for this cycle are to 1) address weakness in my lats, shoulder and chest strength 2) get my body used to heavier loads on a more regular basis as I think this is one thing I haven't got from other systems and my bench/squat have suffered as the weight feels very heavy. So the weekly plan goes: 1. Deload 2.Accumulation-Medium Stress-5% Fatigue 3.Accumulation-High Stress-7% 4.Accumulation-High Stress-7% 5.Accumulation-Medium Stress-5% 6.Transmutation-Low Stress-3% 7.Transmumtation-Medium Stress-5% 8.Transmutation-Medium Stress-5% 9.Realization-Low Stress-3% Accumulation Protocols: X5@10, X4@9, X4@10, X3@8, X3@9 Accessory: 3-5X12@8, 3-5X10@8, 3-5X8@8 Transmutation Protocols:X3@9, X3@10, X2@9,X1@9,X1@10 Accessory: 3X6@8, 3X5@8 To be selected at random. Schedule: Monday : Rockclimbing for GPP/scapular work Tuesday: Squat/Military Press/Stiff Legged Deadlifts (accessory)/Chins Wednesday:Hill Sprints/scapular work Thursday: Bench/Squat 2(either close stance or front)/Feet Up Bench (accessory)/Abs Friday: Deadlift/2 Board Press/Good Morning (accessory)/Pullups Saturday:Hill Sprints or run a mile/scapular work Sunday: Off Every day/exercise has a purpose based on my current goals. Any suggestions/comments etc are most welcome before I get started (or as I go along!). I'll start up a training blog. |