T Nation

Nick Israel's Training Log

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

11/01

Squat-wraps
405x3
455x3


475x2x2

455x3

Bench
275x3
315x2
335x1x3


315x2

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