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Cycling Lifts

  • 17-04-2008 2:56pm
    #1
    Al_Fernz
    Closed Accounts Posts: 1,021 ✭✭✭


    Hey all,

    I'm doing a version WS4SB 3 ATM. I'm nearly finished my 4th week - which means I should cycle my lifts.

    However, I'm finally making some progress with my squat and bench. I'm very tempted not to cycle now and just do the last 4 weeks with the same template I used for the first 4 weeks.

    Should I or shouldn't I cycle the two ME lifts??? If I was going to I would sub in DLs for squats and Weighted chins for Flat Bench.


Comments

  • #2
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    cycle oh god cycle!!! i did ws for abit 1.5yrs and found that if you dont cycle the progress drops dramatically...

    i wouldnt sub in chins just yet but a different varation of bench ie board press's rack lockouts or something similar.. if you sub in deadlifts does this mean you will be doing no squatting for a cycle?


  • #3
    Al_Fernz
    Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    the drifter wrote: »
    cycle oh god cycle!!! i did ws for abit 1.5yrs and found that if you dont cycle the progress drops dramatically...

    i wouldnt sub in chins just yet but a different varation of bench ie board press's rack lockouts or something similar.. if you sub in deadlifts does this mean you will be doing no squatting for a cycle?

    Yup. I really really really don't want to stop squatting :mad:


  • #4
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    i wouldnt to be honest...i used to max squat and deadlift on the same ME day doing WS never had any problems as long as i didnt go mad on the volume on the deadlift


  • #5
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Don't stop squatting...

    Use a deadlift variation as your ME lift. Follow it up with max reps on squats with a specific weight....

    I'm following up my ME work with max reps with 160kg and it's working well!


  • #6
    Al_Fernz
    Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    the drifter wrote: »
    i wouldnt to be honest...i used to max squat and deadlift on the same ME day doing WS never had any problems as long as i didnt go mad on the volume on the deadlift

    Hmmm. Interesting, thanks for the heads up. Did you cycle every 4 weeks?

    Its just after starting 4 weeks ago it actually feels like I'm just getting into the swing of things with this program.


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  • #7
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    yip 4 weeks with the final week being a deload week...


  • #8
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    the drifter wrote: »
    yip 4 weeks with the final week being a deload week...

    Are you deloading after EVERY 3 weeks???

    What do you do on the down week?


  • #9
    Al_Fernz
    Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    the drifter wrote: »
    yip 4 weeks with the final week being a deload week...

    OK. Thanks for all the advice so far lads.

    TBH if you see my log you will see that I was messing up my ME days with my warm-ups before, so it kind of feels like this is my first week of ME training. That's why I would be hesitant to cycle the lifts if you know what I mean.

    What I'm thinking of would be to change the Bench to Incline and squats to traditional DLs - and throw in an extra 3 sets of max rep squats on ME lower day. Do you think that would work?


  • #10
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    If you're doing a true set of max reps I dunno if you'll want another.

    Don't forget, the ME lift is the meat of the session. If what you do afterwards is negatively effecting it from week to week then you're doing something wrong.


  • #11
    Al_Fernz
    Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Hanley wrote: »
    If you're doing a true set of max reps I dunno if you'll want another.

    Don't forget, the ME lift is the meat of the session. If what you do afterwards is negatively effecting it from week to week then you're doing something wrong.

    Thanks. I appreciate the input from somebody thats more experienced then me.

    TBH all the this talk of Max Effort and Max Reps and Deloading is a bit confusing to me. I'm still fairly green when it comes to the lifting scene. I'm just really following the WS4SB template and don't really understand too much of the science behind it.

    Also, I'm only really getting used to the template now. The first 3 weeks were really experimental and I'm finally coming to understand how to lift on ME days. I havn't really made any astonishing gains as such but I feel that I'm getting a bit stronger.

    I don't want to appear ignorant like I'm throwing your advice back in your face and I know asked the question about cycling the lifts - but I still feel that I can get some more from continuing I what I am doing now - if that makes sense.


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  • #12
    Arsenal1986
    Registered Users, Registered Users 2 Posts: 654 ✭✭✭Arsenal1986


    having seen ur journal man yea u should be fine keep going for next few weeks without cycling lifts or deloading seen as youve only been really using max effort properly for last week or so....when ur starting out ull get longer gains before stalling so maybe u wont need to cycle lifts until every 5th week or so for immediate future


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