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hui Anonymous
what does one think of my new schedule?
>> Anonymous
No.
>> gay
SALVATION SAGE
>> Anonymous
in b4 MOAR SQAUTZZZZ
>> Anonymous
You're all over the place, programming wise. If you do not have a solid strength base already, the results will be minimal.
>> Anonymous
Smells like gayass Crossfit to me
>> Anonymous
>>468687

i have a pretty good strength base, although not what i would like but good for my current goal at least. endurance is mainly what i need, then strength, then power.

i haven't been doing much in terms of programming these last 9 months, mostly just thinking of sessions myself and doing them without any structure other than 3 days on 1 off. i only have about 50 or so days left until i leave the gym, i figured this would be the best, for the rest of my time.
>> Anonymous
Doesn't help unless you actually put what you're doing. Might as well have put:

>"Get stronger"
>Is this a good schedule?
>> Anonymous
>>468705

i think it goes without saying that i want to get stronger, better endurance, high lactate threshold, etc
>> Anonymous
Out of 42 days, I only count 9 rest/recovery days. You're not going to get better at anything.

You're better off devoting the first 25-30 days to strength and power development with proper rest days, and the last 20-25 days at the gym to increasing endurance/metcon. To keep your strength gains you only need 1/3 total weight volume a week to maintain strength levels. Endurance/metcon can be continued without a gym

Example)
First half = MWF 5x5, or some kind of westside split

Second half = MTW endurance/metcon, Thursday rest, Friday strength training, Sat. and Sun rest days
>> Anonymous
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>> Anonymous
>>468727

seems like a lot of rest to me, i'm use to the 3-1 schedule, usually like this: strength and interval first day, power endurance 2nd day, and long endurance 3rd day, then rest.

i understand that i will be doing more during these 4 day periods but i also will not have to deal with school stress which takes up a lot of mental and physical energy.
>> Anonymous
>>468784

i did do a strength period earlier this year around march/april, but i've been pretty much consistent these last 5-6 months with the 3-1 work/rest days, with 1 week off last october
>> Anonymous
>>468784

You're not getting the most out of your muscles with the 3-1 schedule. You might think you're pushing it to the limits, but it's quite the opposite. Your body will relegate down what it's capable of if you had adequate rest.

Now if you're dead set on doing it that way, then I'll suggest this: On a scale of 1-4, with 4 being the highest intensity, rotate your workouts weekly like this:
W1 = 2
W2 = 3
W3 = 4
W4 = 1
W5 = 2

And so on

I believe that's how the crossfit pro's do it
>> Anonymous
>>468867

i don't do crossfit, in fact i find it quite useless for what i'm training for at the moment.

anyways, i will look this over more tonight, i have some school work to do
>> Anonymous
>>468887

You're pretty much doing Crossfit. 3 days on, 1 day off? Crossfit. Counterproductive programming? Crossfit. You might not be following their WOD, but you might as well be with the way you're set up.
>> Anonymous
>>468975

3 days 1 off is not crossfit specific
counter productive programming? i programmed according to my weaknesses, which is pretty much everything from mental to endurance. it may not be the best method for programming, but for someone who didn't have 4 hours a day to read programming guides, it worked well enough.

crossfit workouts are usually 5-20 minutes in nature, show me where crossfit goes for 30-90 minutes endurance efforts or higher. i do met cons probably twice a month if that, at this point i don't see their benefit and for me i need to train long to go long, otherwise i won't be able to recover as easily as i want to
>> Anonymous
>>468988

butthurt crossfit faggot, go do your fail workouts somewhere else.

You obviously have no idea what you're doing, and have no business training
>> Anonymous
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>>468680
fix'd
>> Anonymous
there is no way OP is going to follow through with this lol

focus on one goal at a time, usually for most noobs its either.

gaining muscle and strength to get a decent base

gaining muscle and strength while dieting down their lardass

stop trying to acheive everything at once, you will fail