I’ve used all sorts of periodization and training templates. 5/3/1, Westside, DUP, etc. I’ve learned that over time, for someone who has a 50 hr/wk job, is a family man with two toddler boys, and who is a high school varsity level football coach time is of the essence. Therefore, over that time, and the use of all these great programs and tools, I’ve come up with a template that suits my needs as an amateur, non-elite, competitive powerlifter and in the future intend on competing in novice strongman competitions.
I follow a simple concurrent periodization protocol. I utilize super and giant sets to save time and hopefully increase work capacity and conditioning. I call it the 1-2-3 method because I start with a strength focused movement “1”, then move on to an assistance superset that may address weaknesses or imbalances called “2”, and then hit up a “3” movement giant set involving mainly an ab movement (currently obsessed with standing band crunches) and two conditioning-style exercises. Here is an example of my last week of training to give you an idea of what my training log will look like:
M 1/23/2017
1A. Bench Press: 275 + 50 lbs chain 1 1/4 rep singles 4x1
2A. Pause Skwat 235 4x3
2B. Pullup to failure 12, 10, 9, 10
3A. Banded crunch 3x20
3B. Sand bag skwat to shoulder 3x4 to each side
3C. Jump Rope 3x50 single unders
W 1/25/2017
1A. Press w/leg drive 185 5x2 (double on the minute for 5 minutes)
2A. Speed deadlift from 2 mat deficit 275 + 50 lbs chain 5x3
2B. Pullup 5 second negative 5x3
3A. Band crunch 3x20
3B. Sand bag (lift from floor like atlas stone) 3x5
3C. Jump Rope 3x50 single unders
F 1/27/2017
1A. Skwat 4x1 + 1x3 315
2A. Double pause speed bench 185 + 50 lbs chain 5x3
2B. Seated bent over laterals 15 5x10
2C. Pullups 5x7
(pressed for time workout cut short)
Right now I’m prepping for the USAPL Oregon State Championships on 4/01/2017. Last year I competed raw wo/wraps twice. Once at this same USAPL event and once at the Forever Strong Classic USPA event. My best in competition raw lifts are 374.7 skwat, 331 bench press, 470 deadlift at 230 lbs. My best in competition single ply lifts are a 454 skwat, 374.7 bench press, 501 deadlift. My current goals for the meet are a 402.3 skwat, 347.2 bench press and a 501.5 deadlift. The single ply PRs are from 10 years ago before family, career and children and those are my current long term goals for raw competition at a similar bodyweight. I currently weigh 239-242 and am considering dropping back down to the 231 class, but am really not sure since I’m not going to total elite or set any records.
That’s it. I’m just your average garage-gym goer who loves lifting heavy weight and continuing to fill the competitive urge. Look forward to following along and staying motivated by the great logs already established here at T-Nation.