A Vote for 3 weeks on and one off

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   Monday and Tuesday gym training - reps 8-12 - 2 or 3 sets .
Lots of different exercises - maybe 10 - done walking from one to the next no stopping till done.... even quad , hammy , abductor and adductor machines - gotta keep mass as we age.
Friday - alternating pull days ( snatches, chin high pulls , nipple or belly pulls and yo yo deads - all 3 x 3-5) and push days (Overhead bnar or dbell presses , pushpress , fronts , goodmorning squats(not jumping now) .
Sunday toss a couple things 5-10.
Tuesday do a rowing interval day - maybe 10 mins and walk 30 mins
Thur walk 30 mins.
Was KILLED after the 3 weeks and couldn't wait for the rest week - by Friday of rest week ,I was ready to throw something far.   

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M-BAAB Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 8/30/04 Location: Jamaica Status: Offline Points: 3515	Post Options Post Reply Quote M-BAAB Report Post Thanks(0) Quote Reply Topic: A Vote for 3 weeks on and one off Posted: 11/08/11 at 9:29am
	Monday and Tuesday gym training - reps 8-12 - 2 or 3 sets . Lots of different exercises - maybe 10 - done walking from one to the next no stopping till done.... even quad , hammy , abductor and adductor machines - gotta keep mass as we age. Friday - alternating pull days ( snatches, chin high pulls , nipple or belly pulls and yo yo deads - all 3 x 3-5) and push days (Overhead bnar or dbell presses , pushpress , fronts , goodmorning squats(not jumping now) . Sunday toss a couple things 5-10. Tuesday do a rowing interval day - maybe 10 mins and walk 30 mins Thur walk 30 mins. Was KILLED after the 3 weeks and couldn't wait for the rest week - by Friday of rest week ,I was ready to throw something far.
	51 , 72 and 15 at 50

Mike Beech Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 11/07/11 Location: United States Status: Offline Points: 1019	Post Options Post Reply Quote Mike Beech Report Post Thanks(0) Quote Reply Posted: 11/10/11 at 3:22am
	I think 3 on 1 off isn't a bad idea for an athlete of any age, especially in the off-season. Even if it's just a de- load and not an actual "rest" week, I have personally experienced the benefits.
	Texas Celtic Athletic Association Throw Bros. - Aaron vs. Mike

Sean Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759	Post Options Post Reply Quote Sean Report Post Thanks(0) Quote Reply Posted: 11/13/11 at 4:41am
	3 on 1 off is the best survival tactic ever. If you don't plan for back offs, you'll be taking them eventually anyway.

Jim Glover Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 10/18/11 Location: United States Status: Offline Points: 588	Post Options Post Reply Quote Jim Glover Report Post Thanks(0) Quote Reply Posted: 11/13/11 at 9:50am
	It's been my go to pattern since I started back lifting a year ago. I've pushed it past 3 weeks but I always end up crashing.
	"A single one of us can defeat your whole army. If you do not believe it, you may try, only please order your army to stop shooting with firearms." - Mameluke Chieftain Kurtbay

Silverback Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276	Post Options Post Reply Quote Silverback Report Post Thanks(0) Quote Reply Posted: 11/15/11 at 12:33am
	Great, Mike learning more to be better. Sean is also right on target. I always feel great at the 3 week point and always think this time it does not apply to me and am always wrong.
	Mule Sportkilt AST Sport Supplements