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Old 07-03-2007, 07:12 PM
Darkhorse Darkhorse is offline
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and the other option is to do a pure deload for 2 weeks without a peaking phase where everything is 3x3 and the friday workout is dropped and after 2 weeks of doing the 3x3 for 2 days a week you can jump right into another volume phase.
Huh? That's not correct. Where are you getting that from? Look, there's ONE option which is a DELOAD WEEK. Now, there's TWO types of deloading protocol to choose from:

Deload One: Keep three days in the gym, but drop Wednesday's (day #2's) squatting. Whatever was 5x5 is now 3x3, and the 1x5 is now 1x3.. Holding over the same weight from week 4.

Quote:
Originally Posted by Example of deload one
Monday:

Olympic Squats: 3x3
Benching: 1x3 (pyramid)
JS Rows: 1x3 (pyramid)

Wednesday:

Standing Military Press: 3x3
Deadlifts: 3x3
Pull ups: 3x3

Friday:

Olympic Squats: 1x3 (pyramid)
Benching: 3x3
JS Rows: 3x3
Deload Two: Only workout TWO days, typically Monday and Thursday. Again, whatever was 5x5 is now 3x3, and the 1x5 is now 1x3.. Holding over the same weight from week 4.

Quote:
Originally Posted by Example of deload two
Monday:

Oly squats: 3x3
Bench: 3x3
Rows: 3x3

Wednesday (or move this workout to Thursday if you'd like, I usually did)

Light Oly Squats (70% of monday): 3x3
Deadlifts: 3x3
Military Press: 3x3
Chins:3x3
Each deload is ONE WEEK. If you feel GOOD, then feel free to keep three days deloading for that week. If you feel like SHIT, just hit up two days to fully deload and rest.

---------------------------------

Now that that's settled. Lets move on from the deload.

You now have TWO OPTIONS of what to do after the deload week.

Option One: Keep the three days per week format with the 3x3, 1x3 and run a few weeks of an INTENSITY PHASE. Pretty self explanatory.

Quote:
Originally Posted by Example of intensity phase
Monday:

Olympic Squats: 3x3
Benching: 1x3 (pyramid)
JS Rows: 1x3 (pyramid)

Wednesday:

Standing Military Press: 3x3
Deadlifts: 3x3
Pull ups: 3x3

Friday:

Olympic Squats: 1x3 (pyramid)
Benching: 3x3
JS Rows: 3x3
Option Two: After the deload week, if you feel up to it, do another VOLUME PHASE.

Quote:
My question is for the people that have ran the program, which is more effective for strength/mass?
I've run it both ways. Each one wielded results. Personally, you're better off running the volume-intensity phases, then moving onto an upper/lower for a few weeks or something vs. running back to back volume phases. Just IME.

Quote:
The deloading and peaking option or the pure deloading option? Or are they both very effective?
Depends on YOUR recovery. If you feel like shit, deloading is better with only two days that week. If you feel pretty good for some reason, just stick to the three times a week deload. I personally went extremely hard for those loading weeks, and always had to use the twice a week deload or else my weight increases would suffer in the intensity phase.
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