Average gains & time off between cycles

[jmorwick]

Hi – two questions:

1) What is a realistic increase in 1RM after a full cycle? Before starting the cycle I had never used bands before and my max was around 305-310, raw (I say ‘around‘ 305/10 since I failed to lock out 315 but could easily do 300). I just finished my first cycle yesterday and did 330. I know everyone is different and incremental improvements get tougher as time goes on, but I am curious as to what my expectations should be for a realistic gain in my next cycle.

2) How much, if any, time do you take off between cycles? Do you jump right into the next one? I think I remember reading something about Westside switching exercises for a few weeks before going into the next cycle.

As always, I appreciate the advice. Thanks.

[joeaverage]

1. one thing about my site is that I have logs posted that go back several years. when you have the time take a look at my first log and then my last log. Not only look at what my bar weights are when doing 1-3 reps but also how my bar weight has increased for my sets of 10. It's just a steady increase of strength over the course of the past several years and all done drug free.
I'm in the process of having my homepage redone, I'm going from joeaverage powerlifting to joeaverage strength, because this system is really about getting stronger. What you decide to do with that strength is up to you, whether you apply it as a powerlifter or a football player.
Your first several cycles if you implement this system correctly and push the bands your gains will be higher, sooner or later you will have that lousy cycle or max day, I've had them. You just start a new cycle and have at it.

2. no time off, I go right into my next cycle. About 2 years ago I began incorporating a prep phase which I still do now, same fundamental exercises, just a radical change in bands and free weight prior to starting a new cycle.

People out there can say what they want about me and my system, I started powerlifting in 1988 when I got out of the Marines. The first fed I joined was the old ADFPA, I still have my card and I always did well in those meets. I haven't missed a beat in 20 years, still training my ass off. This past week I benched 500 x 4 and squatted 810 x 4 with a safety bar. I've been drug free the whole time. I'm nothing special, just an average guy like everyone else. I'm proof that if you work at it and stick with it long enough you can get strong as hell as well.
Remember, there is a big difference between being average and being weak. Just because you are average doesn't mean you can't be strong as hell, it just means you'll probably never play in the NFL.