5x5 in the Max phase

[siimon89]

@nkineavy23

yea that looks like its a better set/rep scheme for your gpp. as for the quad dominance, that the case with alot of ppl. its just something that u should address in the gpp and accum phase so that wen u are ready to become a strength machine, u wont have any imbalances holding ur numbers and speed back, and u will be less exposed to injuries of course. As for the “big muscles” for “big lifts”, do not think that way. I always go back to charlie’s “looks right flys right” motto. U dont need to be overly muscular, just enough to fit ur body comfortably. after that, its all about the CNS

"Quad dominant individuals often tend to run back on their heels, their 10 and 20 yard sprints are relatively faster than their 40’s and flying 20’s, they often jump better than they sprint, their bilateral jumps tend to be ahead of their unilateral jumps, and their strength tends to be ahead of their reactivity." -Kelly Baggett

This pretty much fits in for me, which sucks! Except that I don’t run on my heels anymore even though I’m still overstriding a bit when sprinting. Need to keep training the technique of course!!

Right now I set up for the max phase.

1. Power Clean
2. Box Squat (wide stance) or Deadlift
3. Benchpress
   and I suppose I might add Glute Ham Raise since I need extra work for the glutes, lower back and hams. Maybe I should add glute activation drills on tempo days since I seem to be suffering from poor glute activation as well. Thoughts on this?

The GPP, Accum and Recovery will contain all of these plus some more to really target all muscles and get som extra work for the hamstrings.