T Nation

Powerlifting Periodization Workout


#1

Hi. I need your opinion about that training routine, is that good periodization?

Weeks 1-4: Ramping Volume Training
Weeks 5-8: Ramping Heavy Training
Week 9: Deload

Volume Training Phase: Weeks 1-4

Week 1 - 3x6 @ 60%
Week 2 - 3x5 @ 65%
Week 3 - 3x4 @ 70%
Week 4 - 3x3 @ 75%

Heavy Training Phase: Weeks 5-8

Week 5 - 2x1 @ 80%
Week 6 - 2x1 @ 85%
Week 7 - 1x1 @ 90%
Week 8 - 1x1 @ 95%

Monday - Heavy Squat
Wednesday - Heavy Bench
Friday - Heavy Deadlift

Example:

Squats

Monday - Heavy
Wednesday - 4x4 @ 60%
Friday - 4x4 @ 60%

Bench Press

Monday - 4x4 @ 60%
Wednesday - Heavy
Friday - 4x4 @ 60%

Deadlift

Monday - 4x4 @ 60%
Wednesday - 4x4 @ 60%
Friday - Heavy

4x4 is mild work for 2 secondary lifts (e.g. bench, dead, squat - depends of day).

2-3 assistance exercises.


#2

This looks really good an well planned out. Although in the heavy weeks I would do sets of 3…2…and 1 as well. For instance 3x3 and 10x2. Seems a bit excessive I know but Pushing yourself through multiple sets of low rep heavy weigh has seemed to give me the muscle endurance to push through 1 heavy ass single.


#3

go back to the other site… if you arent that rawer then oops.
but looks like it could work. try it out


#4

Yep, it’s me. I asked here because I think it’s better place. Anyway thanks for simple answer.


#5

[quote]RAWRER wrote:
Hi. I need your opinion about that training routine, is that good periodization?

Weeks 1-4: Ramping Volume Training
Weeks 5-8: Ramping Heavy Training
Week 9: Deload

Volume Training Phase: Weeks 1-4

Week 1 - 3x6 @ 60%
Week 2 - 3x5 @ 65%
Week 3 - 3x4 @ 70%
Week 4 - 3x3 @ 75%

Heavy Training Phase: Weeks 5-8

Week 5 - 2x1 @ 80%
Week 6 - 2x1 @ 85%
Week 7 - 1x1 @ 90%
Week 8 - 1x1 @ 95%
[/quote]

Seems like your volume is missing some volume, and your heavy isn’t that heavy for sets of 1. 80% or 85% for a set of 1 seems rather light and easy. Also, 65% for sets of 5 is pretty light without being much volume. Just my opinion though.


#6

[quote]Ecchastang wrote:

[quote]RAWRER wrote:
Hi. I need your opinion about that training routine, is that good periodization?

Weeks 1-4: Ramping Volume Training
Weeks 5-8: Ramping Heavy Training
Week 9: Deload

Volume Training Phase: Weeks 1-4

Week 1 - 3x6 @ 60%
Week 2 - 3x5 @ 65%
Week 3 - 3x4 @ 70%
Week 4 - 3x3 @ 75%

Heavy Training Phase: Weeks 5-8

Week 5 - 2x1 @ 80%
Week 6 - 2x1 @ 85%
Week 7 - 1x1 @ 90%
Week 8 - 1x1 @ 95%
[/quote]

Seems like your volume is missing some volume, and your heavy isn’t that heavy for sets of 1. 80% or 85% for a set of 1 seems rather light and easy. Also, 65% for sets of 5 is pretty light without being much volume. Just my opinion though. [/quote]
Agreed. IMO start at 3x8 at 60%, then 3x7 at 65%, etc. down to 3x1 at 95%. That will give you a little more volume at the beginning and a little more volume at higher intensities.


#7

you could look into the 9 week russian peaking program. just change the way its set up a bit.


#8

how about:

Volume Training Phase: Weeks 1-4

Week 1 - 5x10 @ 65%
Week 2 - 5x8 @ 70%
Week 3 - 6x6 @ 75%
Week 4 - 10x3 @ 80%

Heavy Training Phase: Weeks 5-8

Week 5 - 5x2 @ 80%
Week 6 - 3x2 @ 85%
Week 7 - 3x1 @ 90%
Week 8 - 2x1 @ 95%

or you could just do the cube.


#9

You might want to look into Prelipin’s table. There’s a decent site that can help you set up a program based on it. Google maxfitusa prelipin pdf and it should be the first hit. This should help you figure out what kind of volume to use and how difficult it will be. Word of caution on the table. The rep range below 70% is really easy so you might want to use the higher end range and the stuff above 90% is pretty tough so use the lower end. The table was designed for olympic lifts, but with minor tweaking works great for PL.


#10

I check that table, compared with OmniStyx post and it’s fits together, look:

Volume Training Phase: Weeks 1-4

Week 1 - 3x8 @ 60% (Rep Range: 3-6, Minimum Reps: 18, Optimal Reps: 24)
Week 2 - 3x7 @ 65% (Rep Range: 3-6, Minimum Reps: 18, Optimal Reps: 24)
Week 3 - 3x6 @ 70% (Rep Range: 3-6, Minimum Reps: 12, Optimal Reps: 18)
Week 4 - 3x5 @ 75% (Rep Range: 3-6, Minimum Reps: 12, Optimal Reps: 18)

Heavy Training Phase: Weeks 5-8

Week 5 - 3x4 @ 80% (Rep Range: 2-4, Minimum Reps: 10, Optimal Reps: 15)
Week 6 - 3x3 @ 85% (Rep Range: 2-4, Minimum Reps: 10, Optimal Reps: 15)
Week 7 - 3x2 @ 90% (Rep Range: 2-4, Minimum Reps: 4, Optimal Reps: 7)
Week 8 - 3x1 @ 95% (Rep Range: 2-4, Minimum Reps: 4, Optimal Reps: 7)

Just at weeks 6 and 8 it isn’t compared but I can do 4 sets there. What do you think?


#11

Looks better. I’d say it’s just time to try it out, see what happens, then reassess. Am I right to think that in Polands you look at 3x1 as 3 reps for 1 set? In the US, we see that as 3 sets of 1 rep. So I think what Omnistix was saying is to do like 3 sets of 8 reps for week 1. I don’t think I could do a triple with 95% of my true max at that time if that’s what you think you’re looking at.


#12

No worries, I also talking about 3 sets of 1 rep. In Poland it’s same as in the US - sets/reps.

Last thing, Big Three 3 times a week or:

Monday
Bench - Heavy
Squat - 4x4

Wednesday
Deadlift - Heavy

Friday
Squat - Heavy
Bench - 4x4

What do you think?


#13

i would just do the coan calculator with a sensible max.if any week looks undoable the max is too high.


#14

Do whatever it is you believe is gonna work. You won’t do it if you don’t believe it will work.

When you find out what works, keep it and throw the rest away. Main thing is - listen to your body. 300lbs one day may feel extremely light and the next it’ll feel like a ton. Percentages can help, but percentages never take into account your recovery.