when to go heavy and when to go long

[Mark Fenner]

Originally Posted by Dave Van Skike

yup. i did back squats and the RDLs for 3 set sof 8

DL then front squats, timed 10 sets of 3.

Man, we think along similar lines. As I read and responded to you ... I was literally thinking "and what if we went 3 of 8 instead of 5 of 10". I love the combination of rep schemes, different movements (but similar!), and twice a weeks. So, here's the kicker, did you feel like you made good progress on it?

Best,
Mark

[Dave Van Skike]

Originally Posted by Mark Fenner

Man, we think along similar lines. As I read and responded to you ... I was literally thinking "and what if we went 3 of 8 instead of 5 of 10". I love the combination of rep schemes, different movements (but similar!), and twice a weeks. So, here's the kicker, did you feel like you made good progress on it?

Best,
Mark

yes. i made good progress but the key for me was the rep progressions and the limited focus.

in the future i think i'd drop front squats. and do the 5x10 back squat very light. i've just got terrible leverage for the fsq and so it doesn't really drive my back squat and my pull uses very little leg drive at all.

if you are worried about losing ground on fsq's keep them in the warm up. a really good warm up for me has been 54321 press and 54321 front squat.

press 135x5,155x4,175x3,195x2,205x1 then front sq. 225x5,245x4,275x3,305x2,315x1 then hit an easy triple on the back squat or maybe even a 5'er..then i'm all warmed up and ready to go. hit your three work sets, then rdls. and done.

[matthew brewster]

Thank you to everyone who chipped in and helped with my programme.
this has truly proved to be a great place to get advice that is specific to my needs and not just do the wod .

i have decided to give the plan laid out by julius a try and I've read up on linear progression so now I'm all set i think.
This is how I'm planning on laying my week out.

DAY 1
Squat 3x5
Bench 3x5
Pull ups 3x3 I'm really bad at these!

Day 2
Deadlift 1 x 5
weight based metcon 10 mins - magic 50, fran etc

Day 3
rest

Day 4
Squat 3x5
press 3x5
metcon short sprint

Day 5
pull ups - 3 x 3 or some density stuff, 2 on the min for ten mins etc
interval training - rower, sprints etc, ie 10 x 100m 4 x 400m 30 on 30 off etc

Day 6
Power clean 5 x 3
what ever i fancy depending on how i feel- metcon, complexes, nice run in the woods etc

ill be keeping everything in my log so all advice will be much appreciated

many thanks

matt