thanks sir, right now i am following block periodization or starting to lol, so i do sheiko style training for 4 weeks where its basically only variations of the core lifts in the 70-90% range. I dont do much other accessory work here. Maybe some flys or rear delt work(face pulls/rear delt fly/etc.) but it is infrequent at best. I am planning on running a 2-3 week accumulation block next at lower intensity 50-75% with very high volume and alot more accessory work to target weaknesses. Still focusing on the core lifts but adding in more bbing type accessory work after. Then after that back into the sheiko style workouts but utilizing higher weights then the previous cycle. Rinse and repeat with the exception of a test week thrown in on occasion. I will see how this goes and adjust accordingly.
10/14
Accumulation Wk1Day1
Squat
130kg(286)
x6x6
Bench
80kg(176)
x6x6
ss/
Fly
15x10x3 20x10x3
Curls
20x10x3
25x10x3
30x10
Unilateral Leg Ext.
50x10x4-alternated left/right until all sets were done
Unilateral
Leg Curl
50x10x4- alternated left/right until all sets were done
Hammer Strength Chest Press
x10x3
Subscribing.
Are you set x rep or rep x set when you write these down?
I do weight x reps x sets. Glad to have you sir.
10/16
Accumulation Wk1 Day2
Squat
335x3x8
Total volume:8040
Intensity:64%
Bench
225x4x8
Total Vol:7200
Intensity:58%
Deadlift
160 kg(352.75) x4x8
Total Vol:11288
Intensity:65%
Lat Pulldown
x10x5
GHR
x10x5
Unilateral Row
x10x5
Bench intensity is lower due to me easing back into bench after straining my pec. Next week weight will increase across the board .
Accumulation Wk1 Day3
10/18
Squat 315x6x6
Vol:11340
Int:60%
Bench 225x6x6
Vol:8100
Int:58%
10/19
Accumulation Wk1 Day4
Squat
165kg (363.7)x3x8
Vol:8730
Int:69%
Bench
115kg (253.5) x3x8
Vol:6085
Int:66%
Deadlift
175kg (385.8) x3x8
Vol:9259
Int:71%
Nice gym.
ya im lucky my friend works for the NSU strength and conditioning department so I get to use their facility
10/22
Accumulation Wk 2 Day 1
Squat
145kg (319) x6x6
Int:61%
Vol:11484
Bench
105kg (231) x6x6
Int:60%
Vol:8316
RDL/Row
90kg (198) x6x6
Int:65%
Vol:7128
holy thats alot of volume, or atleast looks like it
during this block i am really trying to push overall volume bc intensity is low. The next block the intensity goes up so total number of reps per week will drop significantly
[quote]NIsrael wrote:
during this block i am really trying to push overall volume bc intensity is low. The next block the intensity goes up so total number of reps per week will drop significantly [/quote]
I was planning on doing this for the first couple weeks after my meet a couple weeks ago. I remembered during my workout that I can’t do reps and I think I’ll be remembering for a few days.
haha ya man doing sets of 6 is horrible i can handle like 3 and lower any more is no fun
10/24
Squat
170kg (374.8)
x3x8
Int:71%
Vol:8995
Bench
125kg (275.6)
x3x8
Int:72%
Vol:6614
10/26
Squat
345x6x4
Int:66%
Vol:8280
Bench
245x6x4
Int:64%
Vol:5880
Deadlift
405x6x4
Int:74%
Vol:9720
Transmutation Week 1 Day 1
Squat
365x9x4
Int: 69.5%
Vol: 13140
Bench
275x6x4
Int: 71.4%
Vol: 6600
Iso Low Row
90x10x4
11/4
Power Snatch
80kg x1x4
80kg x2
Snatch Pull
125kgx1x3
Clean and Jerk
105kgx1x8
Squat
155kgx3x4
11/6
Snatch
65kg x1x10
Power Clean/Front Squat/ Power Jerk- one rep each then repeat
80kgx2x5
Clean Pull
125kgx3x4