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-   -   Periodization for an Advanced Lifters (http://www.muscleandbrawn.com/forum/showthread.php?t=3929)

BendtheBar 08-04-2010 10:32 AM

Periodization for an Advanced Lifters
 
My left shoulder is pretty damn beat up right now. I have been avoiding periodization for a while but don't think I can hold off any longer.

Any opinions or thoughts on using "only" 4 week blocks. I am wondering if 4 weeks will be enough, or if I should consider 8 weeks or longer.

I don't know if Wendler's would be the solution - but I might be wrong. I push myself on the big lifts as is, and there ain't much major progression left in me. Right now I'm grinding it out for 20 pounds a year.

I appreciate any/all opinions.

ehubbard 08-05-2010 07:35 AM

Here is a 13 week Block Periodization Cycle. You can set it up a number of different ways, but the key is to get the required reps in all three lifts in the percentages listed each week. For instance, you can squat on one day up to 60% of your max for 6 sets of 5, or squat twice a week and split the work up into two workouts (one day 60% 3x5, and the next squat day 60% 3x5). During accumulation block you can do non-specific lifts like box squats, Good mornings, etc. but during transmutation and especially realization you should be doing the competition lifts. This template is very easy to follow for a raw lifter, but presents some problems for those that need more practice with heavy loads in gear. Also, during the Transmutation block you will be fatigued and feel like crap. This is good. Also, the volume of assistance work should start very high and towards the end of the block be very minimal (if at all).

Accumulation 60% 6x5
Accumulation 65% 5x5
Accumulation 70% 5x5
Accumulation 72-75% 5x4
Accumulation 77-79% 4x4
Restoration 65% 2x3
Transmutation 78-82 6x3
Transmutation 83-85 5x3
Transmutation 86-89 5x2
Restoration 75 2x2
Realization 90-92% 4x2
Realization 95% 3x1
Realization 97-100% 2x1

Personally I would setup a squat day, a deadlift day, a bench day, and a bench assistance day which would be primarily for recovery and light military.

BendtheBar 08-05-2010 07:59 AM

Thanks Ehubbs.

So if I am understanding this correctly, during accumulation I could possibly use good mornings and sumo deadlifts to help focus on weak hamstrings instead of squats and standard deadlifts?

I'm was thinking about splitting the accumulation squat sets into half, and using some for good mornings. Would this be a solid choice in your experience? My hamstrings are my weak chain, and heavy RDLs are starting to eat at my back, so I am thinking about using more good mornings again.

ehubbard 11-28-2010 08:16 AM

Quote:

Originally Posted by BendtheBar (Post 73797)
Thanks Ehubbs.

So if I am understanding this correctly, during accumulation I could possibly use good mornings and sumo deadlifts to help focus on weak hamstrings instead of squats and standard deadlifts?

Yes, although with the good mornings I would use more of a bent knee version as opposed to a stiff leg version

Quote:

Originally Posted by BendtheBar (Post 73797)
Thanks Ehubbs.

I'm was thinking about splitting the accumulation squat sets into half, and using some for good mornings. Would this be a solid choice in your experience? My hamstrings are my weak chain, and heavy RDLs are starting to eat at my back, so I am thinking about using more good mornings again.

That sounds smart. And yes it should work.

BendtheBar 11-28-2010 08:20 AM

Quote:

Originally Posted by ehubbard (Post 96771)
Yes, although with the good mornings I would use more of a bent knee version as opposed to a stiff leg version

Thanks Ehubbs.

My good mornings are very much bent-kneed. I would even say they border on a half good morning, half squat.

BigCLS 11-30-2010 04:04 PM

Quote:

Originally Posted by ehubbard (Post 73794)
Here is a 13 week Block Periodization Cycle. You can set it up a number of different ways, but the key is to get the required reps in all three lifts in the percentages listed each week. For instance, you can squat on one day up to 60% of your max for 6 sets of 5, or squat twice a week and split the work up into two workouts (one day 60% 3x5, and the next squat day 60% 3x5). During accumulation block you can do non-specific lifts like box squats, Good mornings, etc. but during transmutation and especially realization you should be doing the competition lifts. This template is very easy to follow for a raw lifter, but presents some problems for those that need more practice with heavy loads in gear. Also, during the Transmutation block you will be fatigued and feel like crap. This is good. Also, the volume of assistance work should start very high and towards the end of the block be very minimal (if at all).

Accumulation 60% 6x5
Accumulation 65% 5x5
Accumulation 70% 5x5
Accumulation 72-75% 5x4
Accumulation 77-79% 4x4
Restoration 65% 2x3
Transmutation 78-82 6x3
Transmutation 83-85 5x3
Transmutation 86-89 5x2
Restoration 75 2x2
Realization 90-92% 4x2
Realization 95% 3x1
Realization 97-100% 2x1

Personally I would setup a squat day, a deadlift day, a bench day, and a bench assistance day which would be primarily for recovery and light military.

You have a template for this or who you would set up the lifts? Ive got a few articles on this ive been meaning to read.

ehubbard 11-30-2010 06:45 PM

Quote:

Originally Posted by BigCLS (Post 97272)
You have a template for this or who you would set up the lifts? Ive got a few articles on this ive been meaning to read.

I'm not following your question. What are you looking for?

BigCLS 11-30-2010 11:52 PM

Disregard my question.. I had time to read what you posted instead of skimming it my fault


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