Bobsled

[Pioneer]

@lacrossetrack

Questions:

1: What is LP?

2: I have 8 weeks of 8-10 reps because I am coming off a very long layoff and need to build a solid foundation. If my gpp is 8 weeks and I did 3x10 the first 4 weeks what would follow for the last 4 weeks of gpp? What would you do in the 3-1-3 max strength phase in spp if your already done 3-4 weeks of max strength work in gpp?

3: I agree with the 5x5, I made the change last night - wk 1: 5x5, wk2-3: 3x5, wk 4:3x5 less intensity.

LP=Lake Placid

Regarding the structuring of the program I think you will simply train for too long at 8-10reps which will likely lead to Type I development. IMO, there’s likely no reason you can’t move into a block of 3 x 5 working down to either lower intensities for 3 x 5 in week 8 or lower intensities for a 3 x 3. Most of the blocks do descend in sets and reps somewhat but a block immediately following a strength endurance block (hypertrophy) will usually start with a 3 x 5 week.

Such a program I’m writing of works off of percentages of bests for sets and reps (not a 1rm). Even with such a program, it’s not necessary, in my opinion, during the second block-after 3-4 weeks of 10’s to work up to maximal levels. Whereas later blocks in the SPP can and should approach maximal levels for those sets and reps, the earlier blocks do not need to and serve to prepare the body for the later heavy loads.

Regarding your last point on the set-up, I like your change only possibly consider unloading further in week 4 to a 3 x 3 week unless you have many more weeks to go before the target comp. in which case you could go either way.