MV144
Level 1 Valued Member
Pavel's true hidden gem is in beyond bodybuilding.
Pavel calls it "fatigue cycling" but , it should be called Sustainable Strength Training.
In my opinion running a "powerlifts only" cycle in that fashion is the best way to ensure you're truly getting stronger.
The Reg Park 5x5 is great, however you always start with the squats, then press and finish with the deadlift. No variation. It's strength building but only in one format. After 12 weeks, if I asked you to deadlift first then squat and then press, would you still hit the same numbers? Maybe, more likely you wouldn't.
Fatigue cycling 5x5 is awesome for linear progression on the big 3:
Week 1:
A: Squats, Press, Dead
B: Dead, Squats, Press
C: Friday Press, Deads, Squats
Same weight all 3 sessions, if you passed, next week, add weight but...
Week 2:
C
A
B
Passed? Add weight and rotate
Week 3:
B
C
A
Passed? Add weight and rotate back to Week 1. Rinse and repeat until you stop making progress then switch to 3x3.
This ensures sustainable strength gains. It's way better in my opinion.
Heavy squats after Heavy deadlift isn't fun, not even a little bit but it's going to make you stronger and more confident. You will have to rely on technique a lot more too. Also since progress is slower, you're less likely to have a "fluke day" followed by very frustrating fail days.
Anyone ever tried it?
I'm going to run it again. I have finally access to barbells (fingers crossed we won't get locked down again) and I will post a log on the forum if you're interested.
I'll be testing 1RM, 3RM and 5RM first in the first 2 weeks as well as measures and then I'll kick off.
Pavel calls it "fatigue cycling" but , it should be called Sustainable Strength Training.
In my opinion running a "powerlifts only" cycle in that fashion is the best way to ensure you're truly getting stronger.
The Reg Park 5x5 is great, however you always start with the squats, then press and finish with the deadlift. No variation. It's strength building but only in one format. After 12 weeks, if I asked you to deadlift first then squat and then press, would you still hit the same numbers? Maybe, more likely you wouldn't.
Fatigue cycling 5x5 is awesome for linear progression on the big 3:
Week 1:
A: Squats, Press, Dead
B: Dead, Squats, Press
C: Friday Press, Deads, Squats
Same weight all 3 sessions, if you passed, next week, add weight but...
Week 2:
C
A
B
Passed? Add weight and rotate
Week 3:
B
C
A
Passed? Add weight and rotate back to Week 1. Rinse and repeat until you stop making progress then switch to 3x3.
This ensures sustainable strength gains. It's way better in my opinion.
Heavy squats after Heavy deadlift isn't fun, not even a little bit but it's going to make you stronger and more confident. You will have to rely on technique a lot more too. Also since progress is slower, you're less likely to have a "fluke day" followed by very frustrating fail days.
Anyone ever tried it?
I'm going to run it again. I have finally access to barbells (fingers crossed we won't get locked down again) and I will post a log on the forum if you're interested.
I'll be testing 1RM, 3RM and 5RM first in the first 2 weeks as well as measures and then I'll kick off.