i think this necromancy is a sign from Thor! i was going to start the base meso next week
[quote]dan81 wrote:
Hi guys,
For the base mesocycle, during the 4th week it says to rest rest rest and work up to a near max single on either Fri or Sat (assuming your 4 days of squatting were on Mon-Wed-Fri-Sat).
What do you do during the rest days? Are you supposed to take it completely off, or would doing some moderate intensity lower back (eg 45deg back raises) and ab work be OK? Or maybe do some speed work?
I’m currently in week 3 with the final 10x3 workout due tomorrow.[/quote]
I have completed the program, and I would suggest doing what helps you recover, i.e., a little something to get your blood moving like light swimming or light cardio, but nothing too taxing, and eat like an SOB and sleep the rest of the time. For me, I felt like I could have tested on Thurs. with good results and I would not push it to Sat. if you want to maximize the results. I personally think you will lose some of the super-charged strength that you get from the program if you wait until you actually feel recovered to test. The strongest I have ever felt squatting was the last 10x3 day of the base, even through I felt like death warmed over when I was not under the bar. I did 9x3 on the last day of the base and then added 20 lbs. and hit my previous max for 6 on my last set just to see where I was at.
jjackkrash: Excellent stuff!
[quote]jjackkrash wrote:
I have completed the program, and I would suggest doing what helps you recover, i.e., a little something to get your blood moving like light swimming or light cardio, but nothing too taxing, and eat like an SOB and sleep the rest of the time. For me, I felt like I could have tested on Thurs. with good results and I would not push it to Sat. if you want to maximize the results. I personally think you will lose some of the super-charged strength that you get from the program if you wait until you actually feel recovered to test. The strongest I have ever felt squatting was the last 10x3 day of the base, even through I felt like death warmed over when I was not under the bar. I did 9x3 on the last day of the base and then added 20 lbs. and hit my previous max for 6 on my last set just to see where I was at.
[/quote]
I just did the last 10x3 this morning and there was no way I could have added 20lbs to the bar and squatted it for 6!! That was a mighty effort!
Today’s first set was crap and slow, then things improved and felt more solid. Last 2 to 3 sets were hard due to fatigue. Boy am I glad I get a rest week now.
Ideally I would like to perform the max attempt on a Saturday due to not having to rush due to work - do you remember which day you maxed?
[quote]caveman101 wrote:
i think this necromancy is a sign from Thor! i was going to start the base meso next week[/quote]
Awesome! Keep us posted on how you go!
Ideally I would try the whole program, but I have a scheduled o/s vacation for 2 weeks at the end of Feb, so only base meso for me it looks like! If I do the 2 weeks switching phase immediately after the max, it leaves about 3 weeks gap to fill in…hmmmm…
Not sure what to do during this time…
i have done just the base meso a couple of times before, first to get my squat up to 120kg, and then to about 160kg. now im aiming for 200/210kg. i find i make good enough gains from just the meso
Previousy I ran the meso several times a year, the last year, I’ve modified it, but still trains this style. I’ve decreased the percentages somewhat.
[quote]stallion wrote:
Previousy I ran the meso several times a year, the last year, I’ve modified it, but still trains this style. I’ve decreased the percentages somewhat.[/quote]
Hi stallion - how often should you wait before attempting base mesocycles again? I imagine you wouldn’t do it back to back, so would you allow say 2 to 3 mths before going again?