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First off I apologize for how crappy the following tables look, I don't know how to preserve the indents I set when I originally made it in notepad.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


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 |


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

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