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Old 06-16-2014, 03:38 AM   #1
Helder Castro
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Default Master lifter and the 4 week Leg strength Block 1

I need to improve my leg strength and although this 4 week cycle looks just what i need, i have some questions regarding the squat frequency :

1) I'm a master lifter and i doubt i'll recover properly from 3 squat sessions per week,i'm thinking of extending the cycle two more weeks and only squatting twice per week ,what do you think ?

2) The program has halting deadlifts (snatch/c & j) but the calculation based on my snatch/clean jerk has me deadlifting with 60/80kg ,can i increase the weigths here above my max snatch/clean & jerk?? I was thinking adding 20%??

3) As i will be extending the cycle , how should i proceed regarding the loads used on all the other days/exercises?? Maybe using the same??

Thank you
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Old 06-17-2014, 09:27 AM   #2
Greg Everett
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Just spread out the program all together if you don't think you'll recover.

Yes, you can increase the pull/DL weights by feel if they're too light.
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Old 06-20-2014, 03:06 AM   #3
Helder Castro
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Quote:
Originally Posted by Greg Everett View Post
Just spread out the program all together if you don't think you'll recover.

Yes, you can increase the pull/DL weights by feel if they're too light.
Thank you Greg
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Old 07-22-2014, 06:09 AM   #4
Helder Castro
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Update and request for advice on the 4week leg strength block:

As i previously mentioned,being 40years old makes recovery harder so i decided to extend the cycle to 6 weeks,unfortunately i wasn't able to squat friday the last heavy session and tried to do it yesterday at the beginning of what should be the deload week,8x3 but the strength just wasn't there ...i won't refer what load i'm using,it's too embarrasing

Should i stick to the plan and try a 1rm at the end of this week or simply run over the program,although with an lower estimated 1rm??

Or end the cycle and start the 2nd block??

Thank you in advance


Helder
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Old 07-22-2014, 11:09 AM   #5
Greg Everett
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Go ahead and try a 1RM - either way you're going to start something new next week, so you might as well see what you can do first.
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Old 07-29-2014, 07:03 AM   #6
Helder Castro
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Go ahead and try a 1RM - either way you're going to start something new next week, so you might as well see what you can do first.
Thank you Greg,i did that.Got a number lower than the max i estimated for the first block,guess i was a bit too ambitious.Let's see how it works this time...
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