Sorry I couldn't tell, I thought he was being sarcastic with the ranges haha? Yeah I liked the article too specifically that part you included.
I know you like to hit all the ranges once a week, do you think there is any validity to running ranges through a cycle? A bodybuilding cycle, a strength cycle, an endurance cycle etc...?
Well, I've never tried it. In general, it's hard for me to think outside of a training week. And since most strength adaptations happen within 48-72 hours, at least for intermediate lifters like us, I wonder how cumulative the gains in week+ mini-cycles would be. At the most, I could see trying something like Wendler's four-week 5/3/1/deload scheme, where the rep ranges or set numbers change on a weekly basis. If you did a four-week bodybuilder block, I wonder if the gains would last through a subsequent four-week strength block. It would be interesting if you tried something like this.
For me, I have no desire to try a bodybuilder protocol. I don't like higher repped sets, and I don't like training to fatigue, or all those other bodybuilder tricks like slow eccentrics, TUT, etc. I'm most motivated by simply getting gradually stronger. I like the
feeling of being strong better than the
look. So that's why I'm thinking of cutting out the 8RM day, even though Nuckols makes a compelling argument for how a little hypertrophy can improve strength gains. For the last few weeks, I've just felt this urge to simplify a bit more, so I think I'm really going to try a simple 3x5 protocol every day. Add a half-pound to all the upper body lifts each workout, and a pound to the squat and SLDL. After a while I might miss the rep count variety, we'll see, but I like your idea of always trying something a little new each cycle. Even if it's a miss, it keeps things interesting. Another advantage of basically doing the same damn thing every workout is that missing a workout or two doesn't lead to any programming complications. You simply pick up where you left off, or repeat the same workout as the last one if more than a few days have passed.
So, for the squat for example, I would go 3 x 5 x 210/211/212 for a M/W/F workout week, and then depending on how Friday's 212 felt, I'd either start the next week, on Monday, at 212 again, for 3 x 5 x 212/213/214, or I'd add yet another pound and go 213/214/215. And of course, if the load starts to feel too heavy, I simply lower the increment to a half-pound increase each workout, or sit at the same load until it starts to feel easier. So, it's really an extremely simple protocol, and it would be very easy to remember the loads workout to workout. Whereas right now, it's kind of hard to remember what the 5RM load should be after a week has passed. I need to print out my little Excel sheets for each workout week in order to keep track of everything. I don't actually have to make the calculations, of course, as that's all done automatically for me by the spreadsheet, up to the end of the year unless I type in a different 1RM value.
Anyway, the short answer to your question is I've never thought too much about different training blocks. They seem like they're more for advanced lifters, or competitors building up to a meet or beauty contest. I know it's a popular protocol for serious lifters, so there must be something to it, but I just question whether it's really necessary for intermediate guys like us who already struggle with being consistent for more than a few weeks at a time.
What's your Leadville schedule by the way? I find myself getting nervous for you.
Hey what's your opinion about stiff-soled bike shoes? Right now I'm using my Merrell Bare Access.
Hey Sid, what was the site where you found those instructional swimming videos? I'm already getting a little psyched by the possibility of learning to swim better this winter.
Had a nice birthday sashimi dinner last night. I never get tired of turning 21 each year.