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Originally Posted by Pitysister
sweet...thanks dude...
also...how long is a mesocycle...basically when do i stop deads being my me lower...and start on squats?
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You could go 3 weeks without any problem whatsoever. Try going three weeks before rotating. You could stand to benefit from doing more work than singles too. 3 x 3 static, pyramid, 3 RM, rotate would be a good idea if you felt up to it. That means the first week is the same weight for all reps, second week you'd pyramid to a top set w/ 2 of those sets being > 90%, then that final week is a true 1-3 RM to measure progress before rotating. Then whenever they come up again, you have something to base your progress on.
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Originally Posted by Pitysister
also...i've been doing some rear delt/scap work on tuesdays and saturdays....low weight...high reps.
band pulldowns behind head....scap pushups...db pressups...rear flyes....and prone trap raises...
i haven't really noticed any fatigue with doing it this way...usually 2 sets of 10 or 20...think it's ok to keep it on tuesday/saturday?
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If you feel good then do it. When I do the four day westside, I hit my rear delts/upper back all four days, then sled pulls on top of that. Like you, I only go heavy twice a week. What I found works great for me is to do my rear delt work on upper days (ie. face pulls, rear laterals, reverse pec dec, banded pullaparts, ect), then my heavy rowing on lower days. Then again, it totally depends on how I feel.
Hybrid Mode