What program to run for non-competition

[Azathoth]

Hi!

I wonder if anyone have some tips on which program/cycles to do in my case.

Im 35 years old, 184 cm and 82kg. Been doing the usual lifting-without-a-goal on and off for 15 years, some months of Starting Strength/Stronglift.

My raw maxes are (were):

Squat around 140kg (never actually had the guts to do a 1RM but ive done 5+ reps on 122,5kg)
Bench 122,5kg (pretty accurate)
Deadlift 172,5kg (probably a bit less at the moment, 165?)

I read about the sheiko programs and downloaded the app, inserted 140/120/160 kg and the "Advanced Medium Load Prep Cycle I" was chosen automatically for me even though i dont feel very advanced ... 

My goal is increasing my PRs, secondary goal is mass.

Im now on week 4 and ive noticed that the volume is way higher than im used to but intensity a lot lower, I never need go to failure and some sets seems a bit too easy, i dont even rest between some of the sets, just enough to change the weights. I tried to eat more and gained a kg or two on those weeks.

Because of work and kids i cant train mon, wed, fri, sat but i try to train 3 days a week (even tho im doing a 4day/week program).

I dont plan to do any competition at all, i just want to increase my PRs as fast as possible and then start a new cycle to continously increase PRs.

I see that the medium load cycle 1 to 3 is 15 weeks, that seems i a bit long before i get to update my PRs.



Would it be better to finish my Advanced Medium Load Prep Cycle I and then switch to another program like Intermediate medium load cycle II (which is only 4 weeks and not 6 like advanced) and then the following week go for new PRs and then start over again with 2 prep cycles (4+4weeks) and then update maxes and so on and so on ??

Or should i really go for the Advanced Prep Cycle 1-3 + comp cycle (20 weeks total!!) ?

Im also interested in the hypertrophy cycle, it really should be added to the app!


Thankful for input

Regards
Andreas

[victorE]

Hm. Your scenario is definitely not optimal for developing PRs and technique.
If you REALLY can't manage to train 4x a week, I would do the 3 day large load. Less frequency, but more volume. The major emphasis will shift from technique development towards metabolic fatigue and mass development.
Just stay focused, and do the prescribed reps and sets.
If it's WAY too easy, reconsider your maxes.
 

[Azathoth]

Hm. Your scenario is definitely not optimal for developing PRs and technique.
If you REALLY can't manage to train 4x a week, I would do the 3 day large load. Less frequency, but more volume. The major emphasis will shift from technique development towards metabolic fatigue and mass development.
Just stay focused, and do the prescribed reps and sets.
If it's WAY too easy, reconsider your maxes.
 

Thanks for your answer!

So you recommend finishing advanced medium load prep I and then go to intermediate large load prep cycle II? Or start again on I?

What to do instead of comp cycle since i dont compete? Just have a week with doing (hopefully) new PRs and then next week start again with Intermediate large load prep I+II?

Best regards

[Liftisgood]

"Im now on week 4 and ive noticed that the volume is way higher than im used to but intensity a lot lower, I never need go to failure and some sets seems a bit too easy, i dont even rest between some of the sets, just enough to change the weights. I tried to eat more and gained a kg or two on those weeks."

This makes me think that you are handling the program fine and you should just continue with it.

If you're not resting between sets at all that is strange, you might find in a few weeks you get a lot of fatigue built up from the volume and have to rest a lot more.

On the bench portion sometimes I felt I didn't need much rest between sets, but eventually I took it anyway to avoid potential injury.

[Azathoth]

"Im now on week 4 and ive noticed that the volume is way higher than im used to but intensity a lot lower, I never need go to failure and some sets seems a bit too easy, i dont even rest between some of the sets, just enough to change the weights. I tried to eat more and gained a kg or two on those weeks."

This makes me think that you are handling the program fine and you should just continue with it.

If you're not resting between sets at all that is strange, you might find in a few weeks you get a lot of fatigue built up from the volume and have to rest a lot more.

On the bench portion sometimes I felt I didn't need much rest between sets, but eventually I took it anyway to avoid potential injury.

Thanks for your input!

But shall i really do a 4-day program if i only have time for 3 days a week?

Tomorrow is the last workout of advanced medium load prep I.

Should i switch to intermediate medium/large load prep I/II? Or try to set new PRs and then restart on a new 3-day program?

But the big question is: what to do instead of comp cycle? Seems like a bit of a waste to do 4-weeks of comp cycle when i wont compete but just do new PRs?

Best regards
Andreas

[Liftisgood]

If you really can't fit in the extra day, then yes I would finish the 1st prep, then move to Intermediate Large load, it has a similar number of lifts/volume each week to your current program.

Personally I find it beneficial to run the comp cycle each time, I just do a mock meet in the gym and get my new PRs to use for my next program, in some cases like offseason you might want to run many prep cycles back to back before doing a comp cycle, that's up to you to decide which is most important. I would usually wait until you feel fatigue from so much prep (your work capacity will be high, but you might stop adaptation eventually), then use the comp period for a rest/deload and repeat.