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Author Topic: Restart after forced stop  (Read 9889 times)

summer_41

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Restart after forced stop
« on: July 09, 2014, 03:53:20 AM »
Hi, I want to ask Boris what advice he could give me in starting training in cases where athletes will interrupt for about 7-10 days (problems with work or sickness for example).
Taking a practical example: the athlete named "Jack" completes the 7th week of training but starts 8th week of training after a stop 7 days due to a bad flu.
How do I change the training program (volume, intensity) from the 1st day of the 8th week until the end of the workout plan.
Thanks in advance

BuccioniPL

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Re: Restart after forced stop
« Reply #1 on: July 11, 2014, 06:05:33 PM »

Meanwhile we wait for Boris answer.

I'd say it's enough to take the week 8, drop volume and intensity (5-10%) and restart.
Going ahead you should fit again with the program in 2 or 3 weeks.

Don't try to do the same as no interruptions occurred, this is really without sense.
"Hard in the training, easy in the battle"

summer_41

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Re: Restart after forced stop
« Reply #2 on: July 16, 2014, 12:27:43 PM »
Hi Max,
while they are still waiting for the response of Coach Boris, I wanted to deepen your answer.

I could not agree with you that restart from the point left open is "really meaningless." From your point of view do you think is the most sensible plan, as you wrote, 2-3 weeks of transition and then pick up where you left off or reprogram everything from the restart at the end?

Thank you, bye!

Boris Sheiko

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Re: Restart after forced stop
« Reply #3 on: August 07, 2014, 12:08:09 PM »
After an illness I plan for my students 70% weights during the 1st week and 75% for the 2nd week. Beyond the 2nd week – as written in the plan.

FreakGoHome

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Re: Restart after forced stop
« Reply #4 on: August 07, 2014, 12:19:42 PM »
After an illness I plan for my students 70% weights during the 1st week and 75% for the 2nd week. Beyond the 2nd week – as written in the plan.

70 and 75% of what? Your previous daily training loads or your cycle max?

Russian Power

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Re: Restart after forced stop
« Reply #5 on: August 08, 2014, 02:39:39 PM »
I guess - of 1RM before illness.

Robert Frederick

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Re: Restart after forced stop
« Reply #6 on: August 08, 2014, 04:56:01 PM »
First week your percents have a 70% ceiling. Second week the ceiling is raised to 75%. Third week is back to normal.

FreakGoHome

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Re: Restart after forced stop
« Reply #7 on: August 10, 2014, 06:30:33 AM »
First week your percents have a 70% ceiling. Second week the ceiling is raised to 75%. Third week is back to normal.

Thank you.

So for prescribed sets and reps above the 70% and 75% recommended respectively, would you proceed to do them at the ceiling percentage or would you skip them entirely.

For example, I have prescribed for today the following bench pressing:

50%   6x1
60%   5x1
70%   4x1
75%   3x1
80%   2x2
85%   1x2
75%   3x1

65%   5x1
55%   5x1

Would I perform:

50%   6x1
60%   5x1
70%   4x1
75%   3x1
75%   2x2
75%   1x2
75%   3x1

65%   5x1
55%   5x1

or:

50%   6x1
60%   5x1
70%   4x1
75%   3x1
75%   3x1

65%   5x1
55%   5x1

I'm guessing it's the former.
« Last Edit: August 10, 2014, 06:32:11 AM by FreakGoHome »

Robert Frederick

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Re: Restart after forced stop
« Reply #8 on: August 10, 2014, 07:14:24 AM »
Yeah, the former looks better. Same number of lifts overall just reduced average weight/intensity.

summer_41

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Re: Restart after forced stop
« Reply #9 on: August 13, 2014, 09:41:45 PM »
After an illness I plan for my students 70% weights during the 1st week and 75% for the 2nd week. Beyond the 2nd week – as written in the plan.

Hi Coach,
thanks for your comment.

I would like to ask a question: after two weeks of transition, it starts from week 8 of the program or 10 (see the first post)?

Thank you very much
Regards coach

Robert Frederick

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Re: Restart after forced stop
« Reply #10 on: August 14, 2014, 04:33:50 AM »
Continue on with your program, modifying the first two weeks back as described, then back to normal on week 10.

summer_41

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Re: Restart after forced stop
« Reply #11 on: August 15, 2014, 01:26:31 PM »
the programm was planned:
1 week: 60%x10x5s
2 week: 65%x8x4s + 70%x6x1s
3 week: 75%x5x6s
4 week: 80%x4x1s + 83%x3x1s + 87%x2x3s + 85%3x1s + 80%x4x1s
5 week: 83%x3x3s + 87%x2x3s + 80%x4x2s
6 week: 83%x3x3s
7 week:....
8 week:...
12 week:...

imagining a break at the end of three weeks, the fourth and the fifth will be:
new 4 week: 65%x6x1s + 70%x4x2s + 60%x6x1s
new 5 week: 65%x6x1s + 70%x5x1s + 75%x4x2s + 70%x5x1s

can fit so the weeks of transition?

the sixth week will be:
first option: 83%x3x3s
second option: 80%x3x1s + 83%x3x1s + 80%x3x1s
what solution do you recommend?

Thank you very much coach!

Robert Frederick

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Re: Restart after forced stop
« Reply #12 on: August 15, 2014, 03:19:18 PM »
Here ya go.

new 4th week: 70%x4x1s + 70%x3x1s + 70%x2x3s + 70%3x1s + 70%x4x1s
new 5th week: 75%x3x3s + 75%x2x3s + 75%x4x2s
6th week: 83%x3x3s

summer_41

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Re: Restart after forced stop
« Reply #13 on: August 15, 2014, 09:07:58 PM »
Thank you Robert! :-)

SUBZ

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Re: Restart after forced stop
« Reply #14 on: November 19, 2014, 01:48:10 PM »
I have just had the flu.. So I have been away from the gym for one week, but now I fill like I am ready to hit the weights again. I understad that I should start with one week of 70% followed a week of 75% sets. My problem is that I got the flu on tuesday in program #32v2 week 4..

I don't go to competitions, but would still like to do a real max test on the competition day.. I was thinking of doing week 2 and 3 of #32v2.. But then I wouldn't hit any weights over 75% before my max test... Isn't that a problem?

Would love to hear what you guys think and what I sould do :)