anoopbal - 11 January 2011 10:57 PM

1. I think your calories looks fine.
2. I would do a bit more higher volume since you have been training for 10 years. You are doing a very high intensity of 3-5. And your starting weight should be much lower so that you can run the cycle for at least 4-6 weeks.

Are to staying away from failures on L & M days?

thx.

On L and M days the last rep on the last set is near failure (no rep left in the tank) but its only the last set and not at my maximum working weight.(cause of sets across) so i think thats fine.

what was interesting is that, on the last session i increased the weight on the L day, which seemed to help to disrupt homoestasis a bit more:
on the following M day i did 75kg 3x8. the week before ist was 70kg3x10.

Hi Flow,

Couple of suggestions:

1. Keep the heavy day volume a bit more higher
2. Keep the volume for the light and medium day same. 
3) Starting weight should be lower so that you get atleast 4 weeks of the cycle.

When I see someone ending a cycle in 3 weeks, I just think they started too heavy and hence hit their peak weights soon. Why dont you keep a workout log here so we can track it?

anoopbal - 14 January 2011 12:43 PM

Hi Flow,

Couple of suggestions:

1. Keep the heavy day volume a bit more higher
2. Keep the volume for the light and medium day same. 
3) Starting weight should be lower so that you get atleast 4 weeks of the cycle.

When I see someone ending a cycle in 3 weeks, I just think they started too heavy and hence hit their peak weights soon. Why dont you keep a workout log here so we can track it?

ok thx for your suggestions.
so for the heavy day: 5x3-5reps?

the more a added questions to diet.

I really have to drop some more pounds to reach 10� I am at 17% which you can consider as the “upper end” of bulking.

Regarding my recomp approach i think its perhaps wiser to focus on one goal. _Get lean,and then bulk again.

Regarding this I thought of following:

currently i have 3000kcals on trainign days and 2000 on off days
PErhaps its wiser to distribute the +2000 kcals from the training days on all days of the week so:
2400kcals per day.
Then i thought of reducing the kcals SLOWLY (not ao fast like the first time) Like -100kcal every 2 weeks which will leave me at 2000kcals each day after 2 months.
Do u think its neccessary to change the training then or be conservative about Prs,if they are then still possible?

I think it COULD work if u do it really slowly.
The week ends (SA,SU) will still be OFF days and can be regarded as a kind of uploading-in reasonable lines of course.

i can do a log,but i prefer to evaluate cycles after they are done,or afetr some weeks.i think its more overviewing for the user u and me, as writing each training day online.

the more my current cycle will end in ramped sets (intensification phase) for each day. So one heavy set on the m day the l day and h day.

after that i will cut the weights bout 40%on each day for 2 rotations. then start over.

think thats quite sound

thanks for your patience and time anoop.