Strength in the Time of Quarantine
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- mgil
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Re: Strength in the Time of Quarantine
@janoycresva, your mileage may vary, but if you’re hitting a pretty heavy small set once a week or once every two weeks (depending on training history somewhat), you’ll likely be fine.
- Hanley
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Re: Strength in the Time of Quarantine
Nah. Should be fine.janoycresva wrote: ↑Sat Mar 26, 2022 1:46 pmThink this interferes with the high peak force rep training effect?
But....if you wanted to overthink stuff and overfuss with programming, you might consider doing the belt squats (3-4sets x 10-15ish @ strong quad burn) on deadlift days.
So...Hip dominant main movement (DL) followed by quad dominant (Belt Squat, rfess, etc)
&
squat dominant main movement followed by hip-hingey stuff (RDL, GM, etc)
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Re: Strength in the Time of Quarantine
I love overthinking programming, the more marginal the improvement the better.Hanley wrote: ↑Sat Mar 26, 2022 10:02 pmNah. Should be fine.janoycresva wrote: ↑Sat Mar 26, 2022 1:46 pmThink this interferes with the high peak force rep training effect?
But....if you wanted to overthink stuff and overfuss with programming, you might consider doing the belt squats (3-4sets x 10-15ish @ strong quad burn) on deadlift days.
So...Hip dominant main movement (DL) followed by quad dominant (Belt Squat, rfess, etc)
&
squat dominant main movement followed by hip-hingey stuff (RDL, GM, etc)
I was considering doing something like this earlier in addition to splitting the sessions up into a 6x/week upper/lower format (stretching the cycle out to 4 weeks total). I’ll give this a shot.
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Re: Strength in the Time of Quarantine
Could someone post the link to the 3 week template?janoycresva wrote: ↑Sat Mar 26, 2022 1:46 pm The 3 week general strength template is phenomenal for bench, I hit a novel PR for the first time in like 18 months.
I have access to a belt squat now that I’ve been using to accumulate some extra quad volume (I’m a shitty squatter with ridiculously long femurs), any ideas on how best to program this into the 3 week template? I’ve just been hitting low end squat volume and rep range targets, then doing 2-3x15-20 on the belt squat afterwards. Think this interferes with the high peak force rep training effect?
- Hanley
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Re: Strength in the Time of Quarantine
Just make a copy and edit.51M0N wrote: ↑Thu Sep 29, 2022 4:20 pmCould someone post the link to the 3 week template?janoycresva wrote: ↑Sat Mar 26, 2022 1:46 pm The 3 week general strength template is phenomenal for bench, I hit a novel PR for the first time in like 18 months.
I have access to a belt squat now that I’ve been using to accumulate some extra quad volume (I’m a shitty squatter with ridiculously long femurs), any ideas on how best to program this into the 3 week template? I’ve just been hitting low end squat volume and rep range targets, then doing 2-3x15-20 on the belt squat afterwards. Think this interferes with the high peak force rep training effect?
https://docs.google.com/spreadsheets/d ... sp=sharing
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Re: Strength in the Time of Quarantine
Did the second two ever appear? I couldn't find them in the thread.Hanley wrote: ↑Sun Mar 15, 2020 5:12 pm Eventually, I'll have 3 "Work-Capacity / Base-Building / Hypertrophy" templates and 3 "General Strength" (which are biased a bit more toward building peak strength). All templates are 3-week "modules" so you can build meso-cycles to suit. I'll eventually have this stuff organized on my website, but for now, I'll put it here. Share with any barbell geeks trapped at home.