Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 12-17-2007, 07:17 PM   #1
Patrick McIntosh
New Member
 
Join Date: Nov 2007
Posts: 45
Default 3&5 Day MG to 4&5 Day MG?

First off I apologize for how crappy the following tables look, I don't know how to preserve the indents I set when I originally made it in notepad.

The idea is to work the MG cycle, 3 day/week hypertrophy cycle and 5 day/week strength cycle into a 4 day/week hypertrophy cycle and 5 day/week strength cycle. Doing so screws up rest days and complicates testing days. I cannot workout Wednesday and can barely make time on Saturday.

Another complication is I have no experience with the Olympic lifts and all I have to work with is a 5' standard bar. My only goal is to gain as much mass and strength as possible before I leave for commercial diving school (very physically demanding) in March. I don't have time to self coach myself anything beyond the clean (and simple variations) and the deadlift. I figure I can substitute high pulls and thrusters for the more complicated movements, but am I wrong?

Currently I do the following program: Mon X, Tues Y, Thurs X, Fri Y. I usually work with 5x5's and 4x7's.

Workout X
A. Explosive Movement
B. Push-Pull Circuit
1. Horizontal Push
2. Vertical Pull

C. Abs-Back Circuit

Workout Y
A. Explosive Movement
B. Push-Pull Circuit
1. Horizontal Pull
2. Vertical Push

C. Abs-Back Circuit

The following jumble of crap is my attempt to convert the MG cycle. Should I just stick with what I'm doing? I love it and it allows for lots of variation and adjustment.

A=Monday
B=Wednesday
C=Friday

Hypertrophy Microcycle:

Mon Tues Thurs Fri
---------------------------------
Week 1 A |B |C |A
---------------------------------
Week 2 B |C |A |B
---------------------------------
Week 3 C |A |B |C

Hypertrophy Unloading Microcycle:

Mon Tues Thurs Fri
---------------------------------
Week 1 A |B |C |

A=Monday
B=Tuesday
C=Wednesday
D=Thursday
E=Saturday

Strength Microcycle:

Mon Tues Thurs Fri Sat
-----------------------------------------
Week 1 A |B |C |D |E
-----------------------------------------
Week 2 A |B |C |D |E

Strenth Unloading Microcycle:

Mon Tues Thurs Fri Sat
-----------------------------------------
Week 1 A |B |C |D |E
-----------------------------------------
Week 2 B |C |A |B |E



Thanks for bearing with me.
Patrick McIntosh is offline   Reply With Quote
 

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -7. The time now is 07:22 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator