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Quote from: adarqui on May 24, 2010, 10:02:06 pm

well I just don't think you should try and PR your MAX 1RM *every* MSEM session, but that's because I like to rotate things and PR in other aspects like volume etc, for example:

session 1: MSEM var 1: 2 x 2 with 95%
session 2: MSEM var 1: 2 x 3 with 95%
session 3: MSEM var 2: ... obtain PR
session 4: MSEM var 1: 2 x 2 with 95% (of new PR)
session 5: MSEM var 1: 2 x 3 with 95% (of new PR)
session 6: MSEM var 2: ....

so you see there, that's how I like to rotate through, trying to "PR" added volume and then PR max strength 1RM.

hope that clarifies what I meant, cya!

This looks like a clever approach. Will it work however if I only have one MSEM session every 10 days? I am not even sure if my gains in the VJ will last 60 days after my strength block, I would think they don't but I don't have any experience with that situation...

ah.. variant 2 by itself would work best in your scenario then, for sure. Why every 10 days? You could do var-1 and var-2 4-5 days apart, for example:

monday: Var-1
tuesday: ...
wednesday: ...
thursday: ...
friday: Var-2
saturday: ...
sunday: ...
monday: Var-1 or one more rest day, shifting the schedule by one day every time through

If that's not feasible then ya, every 10 days is pretty far apart, but I would definitely use your setup if you go that route, the one you outlined here:

http://www.adarq.org/forum/performance-training-blog/maximum-strength-effort-method/msg6283/#msg6283

peace

10 days apart because my original plan was to do this:

Code: [Select]

day
1   MSEM + power
2   rest
3   rest
4   VJ test + power/plyos
5   rest
6   power
7   rest
8   strength
9   rest
10  rest
MSEM on day 1 would serve as STIM here for the VJ test session on day 4. On that day I would incorporate some higher intensity plyos, too (relative to my ability of course). Day 6 will be another power training day, mainly some olympic lifting variants. Day 8 would be more conventional strength training, some 5s or 3s or something along those lines for strength maintenance.

right, ya that setup looks fine, I thought you had changed it based on the "every 10th day" comment.. that should work good imo.

so I misunderstood your previous post, thinking you were now considering only lifting heavy once every 10 days.. You definitely have enough stimulus in that setup with Day 6 & Day 8.

peace!

this article is so beast! im assuming im gonna be doing variant 1 3x2 or smt on 12 inch step up and squats?

Great read and all, def. gonna use it.....but....wtf is with the dude being practically naked in the video?

that's spikejon bro

Quote from: adarqui on September 05, 2010, 11:17:28 pm

Quote from: BMully on September 05, 2010, 11:12:55 pm

Great read and all, def. gonna use it.....but....wtf is with the dude being practically naked in the video?

that's spikejon bro

the fat naked white dude? is he in the forum or something?

yes he's a beast

Monday: Upper Body:
- (~5 minutes) warmup
- (~10-25 minutes) footwork / skill stuff / med ball throws
- (~3 minutes) shoulder prehab (prone Y T W)
- (~45 minutes)
- flat db bench: 3x5
- seated row: 3x5
- weighted incline pushups (2xF) SUPERSET weighted pullups (2xF)
- weighted horizontal pullups (2xF)
- shoulder matrix (3x10) SUPERSET Tricep Pushdown (3xF)
- (~10 minutes)
- stretch

wads with the (~45minutes)?

ya i could see how that could be confusing, it's simply stating how long the session below should be though.. the meat of the workout should be 45minutes, etc.. that's just a crude example of an upper/lower program utilizing msem.

pc

Hey man, how is SpikeJon fat? He is not ripped, but he doesn't have to be. It's not that he is training for aesthetics afaik. He is a volleyball player, trying to get strong and luckily he is not of the opinion that he needs to be 5% bf to get his vertical up...

+1 spikejon is not fat. however, 5% bf cant hurt vert.

example msem half squat set, 315 x 8 singles @ 154 bw.