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.
Unilateral Leg Ext.
50x10x4-alternated left/right until all sets were done
50x10x4- alternated left/right until all sets were done
Hammer Strength Chest Press
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.
Accumulation Wk1 Day2
160 kg(352.75) x4x8
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
Accumulation Wk1 Day4
115kg (253.5) x3x8
175kg (385.8) x3x8
ya im lucky my friend works for the NSU strength and conditioning department so I get to use their facility
Accumulation Wk 2 Day 1
145kg (319) x6x6
105kg (231) x6x6
90kg (198) x6x6
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
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
Transmutation Week 1 Day 1
Iso Low Row
Clean and Jerk
Power Clean/Front Squat/ Power Jerk- one rep each then repeat