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Old 02-26-2012, 10:29 AM   #491
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Originally Posted by BendtheBar View Post
Sounds obvious based on the post by Fazc...
Hehe. I like to think that's, at least partly, down to the way I explain things
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Old 02-29-2012, 08:33 AM   #492
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I think overtraining and periodization discussions will be recurring, so I thought I would post this.

Heard 2 different opinions on programming this week. First opinion was in an audio interview with Max Aita. Max stated he goes to the gym and tries to do as much as he can on a given day. He goes for it, and is not really into percentages and numbers. Max also stated he doesn't believe in overtraining.

Then we have these comments on Lift-Bang-Run:

Quote:
Proper Programming - The 85-93-100 rule

Put your ego aside, program in a nice little goal for phase 3, then program 85% of that for phase 1 and 93% of that for phase 2.

Let me quote Ed Coan (again) about how to approach your gym lifting....

I always leave the heavy ones for meets. They don't mean shit in the gym and I'll end up overtraining. That's what I used to do when I was younger, but I could get away with it then. Overtraining is really common in powerlifting, just like bodybuilding.
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Old 02-29-2012, 12:46 PM   #493
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I don't actually think there is a massive difference between the two. The key is 'managing stress'.

To explain what I mean let's dial back a little to the era of Hoffman, periodisation was originally used to explain why athletes performance varies during the seasons, it was observed that athletes generally performed better in the summer. Even as early as 1910 there were documented examples of people experimenting with intensive pre-competition schedules of 5-6 weeks. Around that time people this was stretched out to 8-10 weeks with the proviso that varying performance over that time period was used. As early as 1917 phases of training were introduced and experimented with.

Over the years this has been refined considerably to what we now see in the modern day. There are precedents for almost everything that we commonly see on the net. Planned deloads? The Bulgarians were experimenting with those 40 years ago. Block Periodisation? The russians have been doing this for years and many more examples.

The point is that the roots of all of these methods can be traced back to the need to 'manage stress'. As in everything to do with the weight room, there is no better or worse it is strictly a matter of working out what is more appropriate for you, given your preference and motivation.

http://www.abcbodybuilding.com/periodization1.pdf

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Old 02-29-2012, 02:52 PM   #494
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After playing around a bit the last month on deadlift exercises, I am pretty sure I want to do something like the following going forward:

Heavy day - Floor deads
Light day - Rippetoe shrugs
Moderate day - RDLs

This is feeling like a good combination of training intensity mixed with focus on the 3 parts of the lift. Quite frankly I believe I need the Rippetoe shrugs the most, as explosive pulling above the knees is a glaring weakness of mine.

I am considering cycling pin depth for the shrugs from pin #3 down to no pin (below knee) over the course of 4 workouts (or 6 weeks). If this is too deep I might just cycle pin #2 and pin #1 during each 3 week period.

Yesterday I was pulling from pin depth #2.
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Old 02-29-2012, 03:15 PM   #495
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I like it Btb, that makes a lot of sense. The way I structure my own workouts is to do the main lift first, then fill in additional lifts by breaking the main lift down into parts. Emphasis is of course on the weak areas, for example:

Equipped Squat (Main lift)
Partial SQ (main weakness)
Raw SQ and GM (reinforces posterior)
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Old 02-29-2012, 03:24 PM   #496
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Quote:
Originally Posted by Fazc View Post
I like it Btb, that makes a lot of sense. The way I structure my own workouts is to do the main lift first, then fill in additional lifts by breaking the main lift down into parts. Emphasis is of course on the weak areas, for example:

Equipped Squat (Main lift)
Partial SQ (main weakness)
Raw SQ and GM (reinforces posterior)
Make sense. I'm sure you have brought that up several times before but I think yesterday was the first time it really clicked for me on a lift. I can see doing it on bench as well.

Squats are a unique beast for me right now. They are jumping by leaps and bounds by keeping it simple, so I am going to ride that horse for a while.
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Old 02-29-2012, 03:48 PM   #497
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Squats...found a concept that I like. I wanted to move to 10 singles and drop the weight just a hair, so this might work well. You basically cycle between heavy and light days, starting - say - with a 30 to 50 pound difference between days. Something like:

Heavy - 465 x 10 singles
Light - 435 x 10 singles

Each light day you bring up the weight 5-10 pounds, depending on the difference, and upon personal preference. Eventually your light day weight equals your heavy day weight.

When this occurs you bump the heavy day weight by 5-10 pounds, and drop the light weight back down by 30-50 pounds and begin the cycle over.

Now I know this isn't for everyone, but for math nerds like me it excites me in an odd way.

Here is a sample structure based on 2 weeks on, 1 week off training, using 3 squat workouts per week.

Week 1

Heavy - 465 x 10 singles
Light - 435 x 10 singles
Heavy - 465 x 10 singles

Week 2

Light - 440 x 10 singles
Heavy - 465 x 10 singles
Light - 445 x 10 singles

WEEK 3 - OFF

Week 4

Heavy - 465 x 10 singles
Light - 450 x 10 singles
Heavy - 465 x 10 singles

Week 5

Light - 455 x 10 singles
Heavy - 465 x 10 singles
Light - 460 x 10 singles

WEEK 6 - OFF

Week 7

Heavy - 465 x 10 singles
Light - 465 x 10 singles
Heavy - 470 x 10 singles (weight bump on heavy day)

Week 8

Light - 440 x 10 singles (weight drop on heavy day)
Heavy - 470 x 10 singles
Light - 445 x 10 singles

...to infinity or beyond.

Notes


Using the 30 pound difference and 5 pound bump, on paper you would gain about 35 pounds on your squat per year. Obviously this would be adjusted as needed for goals...
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Old 02-29-2012, 04:08 PM   #498
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Nice, and since my recent foray into triples on squat work was NOT to my liking I'm going straight back to singles!

My only caution would be in terms of injury. As you know I'm not a massive fan of working the lift itself over and over, and your recent short-term history in frequent squatting would suggest some caution in that regard as well.

Is there scope to make the weight differential between the L and H days larger?
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Old 03-02-2012, 03:00 PM   #499
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Squats are bad m'kay.



Guy with stupid hat says leg presses are better.
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Old 03-02-2012, 03:04 PM   #500
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^ That's Scooby.
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