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Thread: casting a cycle

  1. #1
    Reinhardt is offline Senior Member
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    Default casting a cycle

    Comrades,

    i think i'm finally on good way of overcoming excercise-ADD.
    At least i hope so!

    The next week i'll go hiking for some days and take completely off from lifting.
    Will be hard, but i'll make it!!

    Then i want to start a 10-week cycle by Marty Gallagher.
    My question is this: The cycle calls for quite low volume, the highest is 3 sets of 5. Would it be fine if i follow up with some back off sets? Like 5 sets of 10 reps at around 50% of the projected 1RM. Just to keep some muscle and groove technique.
    I did 5 sets of 10 the last four weeks with 5/3/1 (boring but big) and i felt fine, but i just don't want to screw up the new cycle, you know?

  2. #2
    StrongBear is offline Member
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    Default

    I do not know the specific program but I will say that someone like Marty G probably designs the things he does, the way he does, for a reason. There is a reason he is a highly respected strength coach people like Pavel listen too.

    Perhaps he has a good reason for keeping the volume low.

    You have already done sets of ten.

    Maybe it is time to try something new?

    If I were you I would put my full focus into the program as written. If you find the weights feel light and you are making great progress then......leave it alone!!!!

    5/3/1 is its own thing. Marty G's program is its own thing. Let each one be what it is!

    Good luck!!!

  3. #3
    kodo kb is offline Senior Member
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    Default

    Did you get the plan from Purposeful Primitive? I know Marty goes over some programs, or at least lifters, who have back-off sets as an essential element to their programs. You might want to look into that if the low-volume is a deal-breaker.

    As far as training ADD goes, you should either ignore it entirely, do a routine with programed variety days, or accept it completely. Following a Marty Gallagher plan would be option 1, ETK or 5/3/1 are versions of option 2, and doing-whatever-the-f***-you-want would be option 3. I know what you are going through... I always choose option 2 or 3 because I am a spoiled brat who wants to do what I want to do, not what I should do. For me, training has to be in some way fun or enjoyable.

    For the muscle thing... if you are following a Marty Gallagher cycle you are going gain some or break-even, provided you are eating accordingly.
    For the technique thing... Unless you have super-human concentration (but from your self-proclaimed training ADD I doubt it), really focusing on those 5 tough lifts at a time is probably going to help you learn proper technique for heavy lifts a lot more than 10 easy lifts at a time. If you really want to work on your technique you should do some practice lifts with a broomstick/light-barbell-type-object with laser-like focus. Do not just bang out reps. Get volume by doing a little at a time, a lot of times.

    Cheers,
    Josh
    Last edited by kodo kb; 08-08-2012 at 09:27 AM.
    "I can't imagine how it WON'T work...save you not doing it." — Dan John

    "I never went to the gym to "work out". Rather I went to LEARN. The workout was incidental." — Dr. Ed Thomas

  4. #4
    fatman is offline Senior Member
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    10 weeks won't make you or break you, muscle-wise. Generally doing Program X as written yields much better results than doing your own thing and calling it Program X. So try to supress your ADD fro 10 weeks and see where you end up. If the cycle doesn't work, move on to something else. But don't add or subtract from the program.
    [URL="http://heavyasareallyheavything.blogspot.com"]Fatman's Training Log[/URL]

  5. #5
    Reinhardt is offline Senior Member
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    Default

    Thank you comrades.

    I just got home from training. Bench day. I wanted to test my 1rm, since i will take the next week off etc. I expected at least 120kg x 1, because i already had done it in march and because the 5/3/1 formula also told me, that 102,5 x 5 converts to 119,.. x 1.
    I missed it fxxxing three times. Missed even 115, got only 110 x 1.
    That tells me that 5/3/1 isn't ideal for me. It sure does work, but several sets of low reps obviously work better for me (for max-strength).

    So i will do Marty G's cycle as written and evaluate afterwards. That means no back off sets with the competition lifts but assistance work. Even if i lose some muscle, so what??

  6. #6
    Pavel Tsatsouline Guest

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    Com. Reinhardt, follow Com. Marty's plan to the letter.

    His mentor Hugh Cassidy had him do back-off sets. Since then Marty refined the system.

  7. #7
    Reinhardt is offline Senior Member
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    Roger, Com. Tsatsouline!

    I'll report again when the cycle is done.

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