[quote]Most Major wrote:
Great meet result brudda, congratulations.
Also, how the fudge does this work?
[quote]detazathoth wrote:
Tuesday: Upper Body Conditioning: 30min of Battle Ropes
[/quote]
[/quote]
30s on, 90s off
Week 7: Day 2
Warm Up: 2x8 38" Box Jumps
- Power Clean-
135x3
185x3
225x3
- Squat, Beltless, Wrapless-
350x3
340x3
450x5
- Bench Press
225x5
265x5
305x5
- CSR - 5 sets
Week 7: Day 3
Warm Up: Over Throws - 1x10
- Press, Beltless -
145x3
165x3
185x8
- SSB Squat, Beltless -
275x5
325x5
375x5
- Pull Ups - 4 sets
- Stretchers - 4 sets
Facepulls - Scarecrows - 3 sets
Week 7: Day 4
Warm Up:
Power Clean - 3x2 205lbs
- Deadlift -
415x3
475x3
535x6
- Incline Bench -
180x5
210x5
245x5
- Leg Curls - 4x10
- HS High Row - 4x10
- Prowler - 20min of HIIT
I felt my low back go weird after the 6th rep of final set of Pulls, so I cut my planned 8 reps. The strength is there, but I’m frustrated that I didn’t hit my goal. I have to remember it’s a lifetime pursuit of strength.
Swole Day
-
Cross Body Hammer Curls - 5x8-10
Rope Pushdowns- 5x10 -
Ez Bar Curls - 3x6-8
OH Extensions -3x8 -
Lateral Raises - 4x12
-
Ab Wheel - 50 reps
-
20 min of Ropes
Week 7, Day 5
- Bench -
260x3
295x3
330x3
- Front Squat, Beltless -
225x5
265x5
305x5
- Dumbbell Bench - 4x8
- Stretchers - 4x8-12
- Seated Facepulls - 4x10
20 min of Ropes as a finisher
Week 6, Day 1:
Warm Up: 2x8 38" Box Jumps
-
Power Clean- 3x3 185lbs
-
Squat -
375x5
425x3
475x5
- Floor Press, Paused
225x5
265x5
305x5
- CSR - 3 sets
- Seated Facepulls - 4 sets
- 30min PWO Cardio
Week 6, Day 2:
Warm Up: Overhead Throws - 2x8
- Press
155x5
175x3
195x5
- ATG SSB Squat, Beltless, Paused
275x5
335x5
375x5
- Pull Ups - 4x10
- Deadstop Rows - 4x8
- Lateral Raises - 4x12
- 20min of Ropes
Swole Day
- Seated DB Curls - 3x10
- BB Curls - 6x6
- Preacher Curls - 4xfailure
- Rope Pushdowns - 4x15
- V handle Pushdowns - 4x8
- Rolling Tricep Extensions - 4x10
- GHR Sit Ups - 50 reps
Week 6, Day 3:
Warm Up: Box Squat to Box Jumps - 2x8
-
Deadlift
445x5
505x3
565x5 -
Incline Bench, Paused
185x5
225x5
245x5 -
Power Runner - 4x10-12
-
HS Iso Row - 4x8
-
Facepulls - 4xfailure
-
20 min Prowler
I left 3 reps in the tank on the pull, I set my goal for 5 reps on my top 5/3/1 set. Hopefully this conservative approach pays off next cycle. I’m pleased with how easy 565 felt.
Week 6, Day 4
-
Bench Press
275x5
315x3
350x3
330x3 -
Front Squat, Beltless
225x5
265x5
305x5 -
DB Press - 4x6-8
-
CSR - 4x8
Seated Facepulls - 4x10
I think I’m going to lower my training max next cycle on Bench, since I’m literally missing 1-2 reps from my top set goals. The other 3 lifts are one point though, so I shouldn’t stress too much.
Week 5: Day 1
-
Squat, Beltless
330x5
380x5
430x8 -
Bench Press
225x5
275x5
315x5 -
RDL’s
3x15 225lbs
-
Cable Row - 4x12
-
Facepulls - 4x12
Swole Day
- Seated Fat Grip DB Curls - 3x10
- BB Curls - 6x6 45s rest
- Seated Cable Preacher Curl - 5xamrap 45s rest
- V Handle Pushdowns - 1x25, 1x15, 2x10
- Rolling Tricep Extensions - 4x8-10
- Band Pushdowns - Average Band - 4xfailure
- Weighted GHR Sit Ups - 5x8
Week 5, Day 2:
Warm Up: Overhead Throw - 2x8
-
Standing Press
135x5
160x5
180x11 -
SSB Squats, Beltless
285x5
335x5
385x5 -
Pull Ups - 5x8-10
-
Deadstop DB Rows - 4x8 105’s
-
Lateral Raises - 4x10
My bodyweight is 207.8lbs at the moment. I think the direct arm work is starting to pay off in my pressing strength, I hope this trend continues and helps my bench as well.
long time lurker of the forums. i usually just check out the BOI and you are one strong mofo. i was just curious, how do you set up your program? i like how you have one upper body “big movement” (ex. bench, military) and one lower body “big movement” (ex. squat, deadlift) each session.
[quote]jy6537 wrote:
long time lurker of the forums. i usually just check out the BOI and you are one strong mofo. i was just curious, how do you set up your program? i like how you have one upper body “big movement” (ex. bench, military) and one lower body “big movement” (ex. squat, deadlift) each session.[/quote]
Oh thanks man, I appreciate the lurking haha
Right now I’m following a 5/3/1 template that has the one upper and lower set up. I also use a similar format when I get back in season for Powerlifting Meets, although I follow a Block Periodization idea(s) rather than what I’m currently doing right now. This is a lot less taxing.
Week 5, Day 3:
-
Deadlift, Beltless
390x5
450x5
515x10 -
Incline Bench Press, Paused
185x5
225x5
245x5 -
Power Runner - 4x10-12 160lbs per side
-
HS Iso High Row - 4x10 135lbs per side
-
Facepulls - 4xfailure 15s of rest
My training partner pressed the stop button towards the end of my set, so unfortunately the last 3 were cut out. Very pleased with my pulls today.
Week 5, Day 4:
Warm Up: Chest Passes - 2x8
-
Bench Press
240x5
280x5
315 2x7 -
Front Squat, Beltless
230x5
270x5
315x5 -
DB Press - 4x8-10 100’s
-
Seated Facepulls - 4xfailure 15s of rest
-
Seated Row - 4x12-15
Hey. Long time no talky.
So one reason I have never really tried block periodization or other volume based training cycles is that they are mainly based on prilepin’s chart. In my head, I never thought that prilepin’s chart was applicable for powerlifters since it was originally based on olympic lifters (I am correct here right?). I think oly lifts are more explosive and technical in nature, whereas the powerlifts are more taxing on the muscular system. Thus, one could “practice” the oly lifts more with the reps protocols of prilepin successfully whereas powerlifting requires less “skill” work and would benefit from more muscular training (ie assistance lifts/support work). This makes prilepin’s chart a poor guide to judge the ideal number of reps for the powerlifts.
I want to hear your counter-argument here and where I am wrong. I will fully admit I have not studied block perio much at all. But these initial critiques were why I never have used it. I actually want to use it. I want you to convince me. Make me believe, Carlos.
If none of what I say makes sense I blame in on watching Terminator 2 at the moment.
The patriots can suck it as well.
That is all.
[quote]ajweins wrote:
Hey. Long time no talky.
So one reason I have never really tried block periodization or other volume based training cycles is that they are mainly based on prilepin’s chart. In my head, I never thought that prilepin’s chart was applicable for powerlifters since it was originally based on olympic lifters (I am correct here right?). I think oly lifts are more explosive and technical in nature, whereas the powerlifts are more taxing on the muscular system. Thus, one could “practice” the oly lifts more with the reps protocols of prilepin successfully whereas powerlifting requires less “skill” work and would benefit from more muscular training (ie assistance lifts/support work). This makes prilepin’s chart a poor guide to judge the ideal number of reps for the powerlifts.
I want to hear your counter-argument here and where I am wrong. I will fully admit I have not studied block perio much at all. But these initial critiques were why I never have used it. I actually want to use it. I want you to convince me. Make me believe, Carlos.
If none of what I say makes sense I blame in on watching Terminator 2 at the moment.
The patriots can suck it as well.
That is all.[/quote]
One word:
Sheiko