Here are is the Q2 Programming Overview and the details of the Q2 – Cycle 1.
We are changing the rep scheme for the second quarter. Almost every day, you will be working up to 5 sets of 5 reps.* Yep, it is the old classic 5 x 5.
Most days the board will look something like:
5 x {50%, 60%, 70%}
5 x 5 reps @ 75%
Here are some questions that we’ve had about the programming changes:
Why are we doing this?
In a nutshell: Improve technique and increase connective tissue (ligaments and tendons mostly) strength. The method we’ll use to accomplish these changes is to decrease the intensity but increase the overall load.
What does “decrease the intensity and increase the overall load” mean?
Here is an example using a squat weight of 50 KG (we’re only going to count the work sets not the warm-ups).
Previous cycle if you were able to squat one day per week:
Week 1: ~940 KG (5 sets x 5 reps x 50 KG x 75%).
Week 2: ~940 KG (5 sets x 5 reps x 50 KG x 75%).
Week 3: ~510 KG (4 sets x 3 reps x 50 KG x 85%).
Week 4: ~315 KG (3 x 80% x 50 KG) + (2 x 90% x 50 KG) and to be generous, 1 rep x 50KG, 1 rep x 55KG. The heavy lifting days are hard to estimate as everyone does a little something different.
This cycle if you are able to squat one day per week:
Week 1: ~940 KG (5 sets x 5 reps x 50 KG x 75%).
Week 2: ~940 KG (5 sets x 5 reps x 50 KG x 75%).
Week 1: ~940 KG (5 sets x 5 reps x 50 KG x 75%).
Week 2: ~940 KG (5 sets x 5 reps x 50 KG x 75%).
As you will see, we are going to significantly increase the total load on the last two weeks.
Are we going to lift the same weight every day for the whole month?
No, after you complete all 5 sets of 5 reps then you should increase your weight by 5 KG (2 KG on the overhead pressing weights). The example above shows the minimum amount of increase on the total load as everyone will progress differently.
How should I keep track in my book?
Super easy, you’ll only have to keep track of the weight on the bar that day and if you completed all 5 sets of 5 rep (and possibly, the set you were not able to finish if you care about that).
What if I can’t through all 5 sets go 5 reps?
Say you fail on your first lift and you only get 4 quality reps. Do 4 more sets and try to get as many reps as you can on each set. Continue lifting the weight you failed on, until you get through all 5 sets.
Where should I start?
Here’s the good part, make a guess that seems on the light side and start there. We are going to do a fair amount of lifting this cycle so you if you even if you are a little off, you will soon get up to your weight. Besides what we are training for, good technique and connective tissue strength can only be accomplished with lighter weights.
If you have any more questions, ask one of the coaches, that’s why we get the big bucks!
* The 3 reps:
Sumo DL, Box Squat
5 reps:
Deadlift, Push-up/pull-ups, Front Squat, Back Squat, Bench/Incline/Shoulder Press
The “fast lifts,” Power clean and Power Snatch, will have different rep schemes.