Block Periodization

[jwood]

Hey guys, Since I have been reading about russian powerlifting I have become very interested in block periodization. It makes a lot of sense to me.

I want to know if anyone has any experience with this sort of training or any information that may be relevant to this topic????

A sample workout would also be helpful, I am doing some research and will post up stuff I find if there is an interest.

[jwood]

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Here is a sample that I may try, I have some crazy ideas for this though.

[BendtheBar]

Posting Jwood's sample and bumping the thread because of interest.

week 1- 60-65% 6x5
week 2- 65-70%% 5x5
week 3- 70-75% 5x4
week 4- 73-79% 4x4
week 5- Deload 65% 2x3
Week 6- 77-80% 6x3
Week 7- 82-85% 5x3
Week 8- 86%-89% 5x2
Week 9- Deload 75% 2x2
Week 10- 90-92% 4x2
Week 11- 95% 3x1
Week 12- 97-100% 2x1
Week 13- Deload 70% 2x2
Week 14- Test

[jwood]

There is really not much information out there, I may have to break down and buy the book. It would be a good christmas present I guess, but supposedly Jeremy Frey is going to release a book on this topic and I would like to know when.

[jwood]

I just ordered Block Periodization The definitive text by Vladimir Issurin, it was on sale for 50 dollars at elitefts.com and they have free shipping. This was one of their black friday deals, I will be getting this for Christmas though, so I still have to wait for it.

[strkout35]

Originally Posted by jwood

I just ordered Block Periodization The definitive text by Vladimir Issurin, it was on sale for 50 dollars at elitefts.com and they have free shipping. This was one of their black friday deals, I will be getting this for Christmas though, so I still have to wait for it.

haha gotta love buying yourself christmas presents. hope its a good read, enjoy

[ehubbard]

This is an old thread which I didnt realize I failed to respond to

Periodization for an Advanced Lifters

I know a bit about it. Fire away with questions.

[jwood]

Thanks ehubs, I am sticking with 5/3/1 until the end of January but then I am sure I will have plenty of questions for you. I was just doing research now to make sure that this is the right program for me. I think it will work well.

how long have you been using block periodization?

[ehubbard]

Originally Posted by jwood

Thanks ehubs, I am sticking with 5/3/1 until the end of January but then I am sure I will have plenty of questions for you. I was just doing research now to make sure that this is the right program for me. I think it will work well.

how long have you been using block periodization?

I used it for about 8 months or so in some form. Right now I have a lot of things going on and have been fighting some injuries so I have just been training by feel and it has gone pretty well. It will work well but there are a lot of things to consider before putting the plan together for your training cycle (gear, no gear, weaknesses, goals, time available to train, etc.). If there is one piece of advice I would give you if you were to follow the template is that I would avoid applying those percentages to your deadlift training. It is way too much stress for your lower back as you progress through the mid to late cycle. Also, if you are someone who loves powerlifting because you get to go into the gym and smash PRs week in and week out then I wouldn't follow that template at all. You would need to change your approach a bit and take some of the concepts and apply them to somewhat of a more max effort style approach.

[jwood]

thanks bud, I understand what you are saying and when I plug my deadlift numbers into some of the charts the volume looks a little crazy and too much to handle.

I love smashing PRs, but my body is getting pretty beat up on 5/3/1 of constantly trying to hit rep PRs and doing a lot of heavy work. I think a cycle of Peridization would be good for my body after running 3 or 4 cycles of 5/3/1. I also ran Sheiko about a year ago and it did wonderful things for my bench and deadlift, and also helped my squat. It is a very tough cycle, but it was also a lot of fun.