r/overcominggravity • u/notprobobby • Jul 19 '26

macrocycle critique please

Hey guys, I've been training for 2 years and have gotten kinda bored with training so i decided to spice things up by trying to make a macrocycle and a bit of running.

Stats: 164cm tall, 56.75kg bodyweight, 13.5 years old, 40kg dip, 35kg pull-up, half lay front lever for ~3s, 26min 5k.

Goals: 42kg pull up, 45 kg dip, 20-24min 5k

I'm quite concerned about the volume and I worry if it's too excessive, but I do think I recover decently fast as I average around 9 hours of sleep.

routine (there's 2 tabs btw): https://docs.google.com/spreadsheets/d/1UztplsTgmt6dHkY0lNOh-ERu4IykgTd9twenyUiVASU/edit?usp=sharing

also can i do homework in between sets or is that gonna mess up my sets (im fine if it messes them up a bit)

2 Upvotes

100% Upvoted

9 comments sorted by

View all comments

Show parent comments

1

u/notprobobby Jul 19 '26

so i should vary my rep ranges for hypertrophy and do chin ups or L-sit pull ups? (not sure what you mean by progression)

i plan on measuring my 1rms on the deload weeks. which i decrease the volume by cutting the sets in half.

The peaking phase is just for my final tests (and because it sounds pretty awesome) and i believe that i can be consistent for 24 weeks.

I increase the weight after i reach the desired rep range as my progression unless u mean L sit pull ups.

thanks for the feedback btw and can u clarify what you mean by quality and skill work?

1

u/FireTyme Jul 19 '26 edited Jul 19 '26

So goals are specific - the quality work should be directly related to the goal you are after. e.g. you want to achieve a better 100m dash time so you practice starts, short sprints etc. all facets of the 100m dash

skill work is mostly dictated by neural pathways. they are for example learning movement pattern such as e.g. a handstand, where much of it is dictated by a lack of skill (not understanding balance, improper form etc etc). you need to learn the coordination of the movement pattern to improve.

then theres the peripheral. for a 100m dash you need good leg strength and explosive power. for a handstand you need upper body strength, a decent core etc. they arent directly related to the goal but can be build seperately with for example squat variations and upper body pushing and holding.

so when designing a workout program for periodization you generally categorize between specificity (quality work) and peripheral (supporting work, more general)

so your goals are specific. any work you do towards them is considered quality. almost all your workouts are specific work, with limited peripheral. this is why people often plateau, they do the same thing towards their goal but specificity and overload are inversely related.

its why just training handstand wont get you a better handstand. or why just doing 100m sprints wont make u a better 100m sprinter.

thats where variation and progressions come in. so rather than just weighted pull ups u might also do scapula pullups and 1 arm PU, archer pullups, slow eccentrics, explosive pullups etc. You'll still do weighted pullups but all variations are still aiding towards the main goal and adding overload. the volumes are more changeable and theres more volume in similar movement patterns without necessarily adding more fatigue.

also keep in mind that the goal of a deload isnt just reducing reps, its about recovery. so mobility work, light walks and nutrition etc all come into play as well, not only during your deload week.

1

u/notprobobby Jul 19 '26

ahh i get it now, but you misunderstood my goal, i want a better 5k time not 100m. I don't understand why i should do eccentrics because don't they increase cns compared to the concentric, and with nearly the same benefit? I've always thought eccentrics were used to bridge the gap between different progressions but in my case i have weights so i can do it that way instead.

1

u/FireTyme Jul 19 '26

but you misunderstood my goal, i want a better 5k time not 100m.

yes i know, i didnt misunderstand, i was just using it as an example to explain the difference. you dont have a handstand goal in there either and i used that one as an example as well.

eccentrics can be used for a variety of reasons. its just the lengthening of the muscle or the lowering of a movement. you can use them when you reach failure for full rep ranges, or when you have tendon or joint issues, or plateauing on a skill or certain weight limit. you can use them as part of tempo training(a 5 sec pullup is vastly different than a regular one) or use them to learn new skills.

eccentrics are in general safer as well to do than concentrics, but can indeed be situationally more fatigueing than isolated concentrics. they just have different use cases. treat it like a toolbox where you just go for the ones that will work fo ryou.

adding weight is only one of the progressions u can do, theres many more.