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Strength, Power, Reactivity, & Speed Discussion / Need help programming my next macrocycle
« on: May 22, 2011, 10:25:02 pm »
tl;dr version
Current: Squat 420, weigh 210
July 1st: Squat 440, weigh 210-215
Sept 10th: Squat 415+, weigh 185 (2.25x bw squat is goal)
I also want to incorporate plyos. How?
My plan is to max my squat at least 440lbs by July 1st, while weighing between 210-215lbs.
Currently, I'm at ~420lbs and weigh ~210lbs.
I need 20lbs more in 6 weeks, or 3.3lbs a week.
After July 1st, I'll be on summer vacation in Europe, where it is ALWAYS VERY EASY for me to lose weight. I regularly lose about 15-20lbs every summer (within 45 days) without even trying. This time, I will try.
I want to drop to about 185lbs by September 10th, while trying to maintain my max squat as much as possible (no lower than 415lbs). Assuming I'll be at 215lbs on July 1st, this is a 30lb drop in 72 days. But hey, I might weigh less, or my squat might not drop that much so I don't even need to lose as much weight to get to 2.25x bw in my squat.
Also
, since I measure myself in clothes, and since I'm creatine loaded right now, and since I'll fast for Ramadan for a part of the summer, about 10lbs of this will be VERY easy to get off (clothes and a lot of water weight). Then there's the other 20lbs, which I'll work for.
At the same time, however, I would like to work on my plyometric ability. I have not done heavy plyos in about a year.
I mean, if I'm just trying to maintain my squat, I might as well do some plyos, right?
So, this is where I need your help. This is what my workout looks like right now:
Mon
Squat 3x5 (355lbs)
Bench 3x5 (200lbs)
Chin up 3x5 (+45lbs)
Wed
Squat 1x1 (355lbs) [light day]
Bench 3x8 (185lbs)
Chin up 3x8 (+35lbs)
Fri
Squat 3x5 (360lbs)
Bench 3x5 (205lbs) <-------- So basically I go up 5lbs every workout on squat, bench, chin once I complete all 3x5.
Chin up 3x5 (+50lbs)
Question is,
Can somebody create a workout template for me where I focus on squat (mon-wed-fri, wed being light) but introduce some plyos for 4 weeks?
(keep in mind I don't mind gaining weight here)
THEN
Can somebody create a workout template for me where I can focus on heavy plyos, while maintaining squat for 8 weeks?
(keep in mind I'm trying to lose fat here)
Current: Squat 420, weigh 210
July 1st: Squat 440, weigh 210-215
Sept 10th: Squat 415+, weigh 185 (2.25x bw squat is goal)
I also want to incorporate plyos. How?
My plan is to max my squat at least 440lbs by July 1st, while weighing between 210-215lbs.
Currently, I'm at ~420lbs and weigh ~210lbs.
I need 20lbs more in 6 weeks, or 3.3lbs a week.
After July 1st, I'll be on summer vacation in Europe, where it is ALWAYS VERY EASY for me to lose weight. I regularly lose about 15-20lbs every summer (within 45 days) without even trying. This time, I will try.
I want to drop to about 185lbs by September 10th, while trying to maintain my max squat as much as possible (no lower than 415lbs). Assuming I'll be at 215lbs on July 1st, this is a 30lb drop in 72 days. But hey, I might weigh less, or my squat might not drop that much so I don't even need to lose as much weight to get to 2.25x bw in my squat.
Also
, since I measure myself in clothes, and since I'm creatine loaded right now, and since I'll fast for Ramadan for a part of the summer, about 10lbs of this will be VERY easy to get off (clothes and a lot of water weight). Then there's the other 20lbs, which I'll work for.
At the same time, however, I would like to work on my plyometric ability. I have not done heavy plyos in about a year.
I mean, if I'm just trying to maintain my squat, I might as well do some plyos, right?
So, this is where I need your help. This is what my workout looks like right now:
Mon
Squat 3x5 (355lbs)
Bench 3x5 (200lbs)
Chin up 3x5 (+45lbs)
Wed
Squat 1x1 (355lbs) [light day]
Bench 3x8 (185lbs)
Chin up 3x8 (+35lbs)
Fri
Squat 3x5 (360lbs)
Bench 3x5 (205lbs) <-------- So basically I go up 5lbs every workout on squat, bench, chin once I complete all 3x5.
Chin up 3x5 (+50lbs)
Question is,
Can somebody create a workout template for me where I focus on squat (mon-wed-fri, wed being light) but introduce some plyos for 4 weeks?
(keep in mind I don't mind gaining weight here)
THEN
Can somebody create a workout template for me where I can focus on heavy plyos, while maintaining squat for 8 weeks?
(keep in mind I'm trying to lose fat here)
