My current program would best be called "Tribute to Dan John".
1) Found with my trainer that progress stopped after 5 weeks, going to try a five week cycle.
Dan John tends to say things like this:
1) Pick up heavy things from the floor
2) Put heavy things over your head
3) Drag around heavy things
4) Carry heavy things
5) Combine the above in any way possible
6) Go for high reps with high weights, and long distance with high weights
7) Run as fast as you can
He's saying: sprint and do compound moves (carry, drag, lift). So all of the body part accessories are out, no more skull crushers, and waiters walks and overhead squats are in. I've got leg press in this cycle and will go ahead and do it, but will likely drop it next cycle in favor of box squats and sumo deadlifts.
Squat is kind of special, it's not really any of those. Squat gets a pass.Trainer and Five Weeks
With the meet over, I'm going solo for at least 10 weeks and then will resume with Sam (most likely). He was very aggressive and we would attempt to push all lifts forward at a time with heavy volume. We found this worked up to at least 5 weeks. As the main lift got heavier and weeks passed on, I would rebel at the end of 5 weeks, chalk up my PR's, and demand a deload.
This does not mean I could not have gone further, just that it wasn't fun any more after that point. I'm in it for the fun, so that's important.
So I'm doing a deliberate 5 week schedule that goes something like this:
Week 1: deload (yes, I start with a deload, assuming I'm coming from some prior effort)
Week 2: 5/warmup. Main lifts at a challenging 5 reps, target weights for accessories with half the planned reps
Week 3: 4/Full. Main lifts at a challenging 4 reps, full volume on accessories (heavy weight high reps)
Week 4: 3/Full. Main lifts at a challenging 3 reps, full volume on accessories (heavy weight high reps)
-- At the end of week 4 I would expect to be quite tired and not wanting to do any volume, so
Week 5: 2/PR. Main lifts at a double that would be a PR, anything I want or don't want on accessories, like deload is starting already.Imperative verb or adjective?
In the event that your single word was not an imperative voice form of "to elaborate" and instead was the adjective "elaborate" meaning "marked by intricate and often excessive detail; complicated." then, uh, ok.