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Thread: Who's on a 2 week cycle?

  1. #1
    Join Date
    Jul 2014
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    308

    Default Who's on a 2 week cycle?

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    Specifically, for squats and deads?

    I've been on the PPST3 old guy intermediate since April and have decided that even increasing by 1 rep a week, and adding weight every 3 to 4 weeks, has gotten to be too much. I've been stuck on my squats and deads (+/- 10# or so) for a good part of the summer. I've reset, taken breaks, etc.

    So, methinks something like the following might be my next move:

    Week 1
    A: Heavy squat, light deadlift (maybe SLDL?)
    B: Light squat

    Week 2
    A: Intensity squat, heavy deadlift
    B: Light squat

    I believe Andy calls this the "Kingwood TM" and it'll be in "The Book."

    Anyone else moved to a 2 week cycle where you squat/dead heavy only once a fortnight?

    Thanks.

  2. #2
    Join Date
    May 2010
    Location
    Murphysboro, IL
    Posts
    726

    Default

    I am, although it's Wendler's 5-3-1 twice a week routine. It seems to be working pretty well. Lots of time for recovery of the old lower back.

  3. #3
    Join Date
    Jun 2011
    Location
    Philly burbs, USA
    Posts
    653

    Default

    I did a version of this as a 12 week meet prep. Over the 12 weeks I reduced reps on volume day/week from 6 to 3, and that allowed 5 lb increases each volume and intensity day. It worked well, and intensity day was easier than I expected.

  4. #4
    Join Date
    Oct 2014
    Location
    New York
    Posts
    3,367

    Default

    [QUOTE=MashedTaters;1167167]Specifically, for squats and deads?

    I've been on the PPST3 old guy intermediate since April and have decided that even increasing by 1 rep a week, and adding weight every 3 to 4 weeks, has gotten to be too much. I've been stuck on my squats and deads (+/- 10# or so) for a good part of the summer. I've reset, taken breaks, etc.

    I had posted this link in another thread,LIFT-RUN-BANG: Every Other Week Squatting and Deadlifting - By JPS It recommends squatting and DL every other week, and MEH replied that he does something similar. I have not tried it yet . I have never squatted or DL more then once a week. Most times I have squatted on day one and DL day two. Have at times Sqt and DL one the same day and wait a week before repeating.
    I am considering trying what MEH is doing. I haven't made much progress in a while as far as lifting more weight goes,I wonder if it is because I'm doing to much or not enough.

  5. #5
    Join Date
    Mar 2014
    Location
    Savannah GA, and White Springs FL
    Posts
    390

    Default

    [QUOTE=MashedTaters;1167167]Specifically, for squats and deads?

    I've been on the PPST3 old guy intermediate since April and have decided that even increasing by 1 rep a week, and adding weight every 3 to 4 weeks, has gotten to be too much. I've been stuck on my squats and deads (+/- 10# or so) for a good part of the summer. I've reset, taken breaks, etc.

    So, methinks something like the following might be my next move:

    Week 1
    A: Heavy squat, light deadlift (maybe SLDL?)
    B: Light squat

    Week 2
    A: Intensity squat, heavy deadlift
    B: Light squat

    I believe Andy calls this the "Kingwood TM" and it'll be in "The Book."

    Anyone else moved to a 2 week cycle where you squat/dead heavy only once a fortnight?

    For week 2 don't you mean volume squat instead of intensity?

  6. #6
    Join Date
    Jul 2014
    Posts
    308

    Default

    Thanks for the input, guys. Thanks for the link, B. Jerry; and S. Dave, yeah, it should be volume, light, intensity, light, over a 2 week period.

  7. #7
    Join Date
    Sep 2014
    Location
    Nova Scotia, Canada
    Posts
    524

    Default

    starting strength coach development program
    Two week cycle? Never the wife or daughters thank god.

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