[quote]AngryVader wrote:
Flow wrote:
I summon the intellect of a greater Sith than I. . .
What do you think of the volume fluctuation proticol CP uses?
I see that you keep things relatively consistent in regard to work-load week-in-week-out. How do you do the whole “time off” thing, or do you do it at all?
Two q’s in one 
Thanks, Vader!
Do you have a link to the CP protocol? I’m not sure I’m familiar with it.
In general though, you observe correctly. I rarely change my workouts or volume from week to week. Occasionally, I change things up, like I did with my chest workout this week, when I feel like things just aren’t working anymore.
Mainly, I’ll make changes to my workouts just when I’m just plain tired of the particular routine or a certain exercise I’ve been doing.
I’ve never really messed with back off weeks or taking scheduled weeks off from training. I’ve always felt like I’ve handed the work load fine. I only ever feel burnt out when I cut cals too low.
I will say that I do listen to my body though. If I feel like I need an extra day off, need to skip a workout or if I’m just not feeling it when I get to the gym, I’ll just take a day off.
A back off week, where I drop the volume significantly, every 4-6 weeks might be something I’ll try in the future though.
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Here is Tony Gentilcore’s description of said protocol:
http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_author/tonys_training_log_and_other_tomfoolery_1?id=2373327&pageNo=3
[i][quote]
Tony Gentilcore wrote:
Like anything, it depends. The reason why we’re adamant on fluctuating training stress is because we want to manage overall fatigue. One’s fatigue will ALWAYS mask their true fitness, and I think many trainees make the mistake of continuing to pile on volume week after week and often wonder why they’re not making any progress.
I great example of how each week is structured would be taking the “main” movement of the day (bench press in this example).
Week #1: 4x5
Week #2: 4x4
Week #3: 5x5
Week #4: 3x5
We may play around with accessory work as well, but that would give you some semblance of what it is I mean by fluctuating training stress.
Week 1 serves as an “introduction” to the movement. Weight may be kept conservative while they get acclimated to the movement.
Week 2 we can increase weight a bit, but bring volume down slightly
Week 3 serves as a VERY high volume week. By now, they should be somewhat comfortable with the movement and the trainee shouldn’t be scared to amp it up a bit.
Week 4 is the de-load, which will allow some supercompensation to occur and then they can come back in week #1 on their next program and get after again.
Hopefully that makes sense.
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Your approach is something I may decide to take on more or less, but so far ‘stealing’ CP’s ideas has worked out like loading a sling shot for me.
Two weeks ago I was at the end of my last cycle doing front squats for difficult sets of three with 175-185.
During that cycle, I ramped up the volume weekly and then did a deload similar to CP’s on the fourth week. Well before I go too far into detail- the fourth week deload worked well. . .
This week I’m doing sets of five with 185+. They are comparably as difficult as the sets of three as well.
Thought it would be good food for thought!
Your weights keep going up nicely btw.
Things are not looking sunny here in Warriors Country.[/quote]