Strength in the Time of Quarantine

[mgil]

@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]

Think this interferes with the high peak force rep training effect?

Nah. Should be fine.

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)

[janoycresva]

Think this interferes with the high peak force rep training effect?

Nah. Should be fine.

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 love overthinking programming, the more marginal the improvement the better.

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.

[51M0N]

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?

Could someone post the link to the 3 week template?

[Hanley]

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?

Could someone post the link to the 3 week template?

Just make a copy and edit.
https://docs.google.com/spreadsheets/d ... sp=sharing

[51M0N]

Thanks

[unlimitedgains]

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.

Did the second two ever appear? I couldn't find them in the thread.