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Old 02-12-2014, 02:22 PM   #1
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Default Please offer feedback on my upcoming training cycle

I wrote this programming for myself for the upcoming 18 weeks. I used a couple of programs that are already out there as somewhat of a model/guideline. I will be competing at the end of the training cycle. I am fairly confident in the bench programming, but am questioning whether I have the right mix of volume, intensity and frequency for the squat and deadlift. I have been doing a lot of singles for squat and deadlifts for the past year, but I have hit somewhat of a plateau using that method. I am trying to do something different here.

Please see the attached spreadsheet. Column A is Sunday, B is Wednesday, C is Friday. Thanks for any input.
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File Type: xls IPA summer 2014 training cycle 2.xls (29.5 KB, 38 views)
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Old 02-12-2014, 07:36 PM   #2
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I will take the silence as a resounding "It's awesome, enjoy your gains!"
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Old 02-12-2014, 07:59 PM   #3
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I will take the silence as a resounding "It's awesome, enjoy your gains!"
No, I was just getting to it
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Old 02-12-2014, 08:10 PM   #4
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Well thought out.

Have you thought about introducing the paused squats and good mornings earlier in the cycle? I am a little nervous about you injecting something new towards the end of a peak.

They are coming into play about the time you are pushing your deads over 90%. 90% is usually the danger zone for me on deads, meaning they tend to fatigue my lower back and lats. This certainly might not be the case for you.

I know the paused squats aren't that heavy, but what kind of intensity are you looking at for the good mornings?
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Old 02-12-2014, 08:28 PM   #5
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Well thought out.

Have you thought about introducing the paused squats and good mornings earlier in the cycle? I am a little nervous about you injecting something new towards the end of a peak.

They are coming into play about the time you are pushing your deads over 90%. 90% is usually the danger zone for me on deads, meaning they tend to fatigue my lower back and lats. This certainly might not be the case for you.

I know the paused squats aren't that heavy, but what kind of intensity are you looking at for the good mornings?
Thanks a lot, Steve. I had thought about that but was concerned that it would be too much volume.

I have been modeling most of my training after a conjugate system for the past year. The singles at or above 90% have done a lot to bring my strength up, but it simply isn't enough volume for me to keep progressing. That is why I have the concern about the volume, because I am not used to it. At this point, I don't know where the threshold is for me. From your experience, do you think it would be better to add those two exercises in at the start with the option of taking them out if I find that I am having a hard time recovering?

I am looking at going light on the good mornings. 50-65% I would say. I guess it really doesn't make sense to throw that in at the end as a builder.

Edit: My thinking with the change up on the lower assistance day at the end of the training cycle was to dial down the volume to increase recovery which will help me hit peak performance. Thoughts on this?
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Old 02-13-2014, 11:00 AM   #6
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My school is cheap and I can not open the document here. I will check it out tonight and give you my thoughts.
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Old 02-13-2014, 12:34 PM   #7
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I agree with Steve and would put the GMs and pauses at the start of the cycle. I would also drop some of the volume down as you get into the last mesocycle or two before the meet. As the weights get heavier I would allow the body more time and energy with which to heal. Otherwise it looks well thought out.
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Old 02-14-2014, 12:20 PM   #8
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Here are my honest thoughts, feel free to tell me to shut up

Pause squats late into the cycle make no sense.

speed work done correctly is not a deload, you would be exerting as much force as a max effort

I hate box squats

I wouldnt take that heavy of a squat 3 weeks out, a 2nd attempt would be too much that close. If you squat under 700lbs, i would do a reverse band with the orange elite band rather than straight weight.

I have gotten away from using % base, just my personal preference.

You are obviously strong and have a good working idea of the method, so kick ass and do what you feel good with!
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Old 02-16-2014, 09:19 AM   #9
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Originally Posted by J_Byrd View Post
Here are my honest thoughts, feel free to tell me to shut up

Pause squats late into the cycle make no sense.

speed work done correctly is not a deload, you would be exerting as much force as a max effort

I hate box squats

I wouldnt take that heavy of a squat 3 weeks out, a 2nd attempt would be too much that close. If you squat under 700lbs, i would do a reverse band with the orange elite band rather than straight weight.

I have gotten away from using % base, just my personal preference.

You are obviously strong and have a good working idea of the method, so kick ass and do what you feel good with!
Thanks a lot. I appreciate the time and thought you put into that response.

I agree the paused squats make no sense as placed, I will change that.

I hate box squats as well, but they are working for me right now!

With the reverse band, are you suggesting that I take an opener with the band? Or are you suggesting that I work up to a max with that band?
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585/460/625/1620 @ 270

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http://www.muscleandbrawn.com/forums...494#post458494
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Old 02-16-2014, 10:38 AM   #10
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Originally Posted by afraziaaaa View Post
Thanks a lot. I appreciate the time and thought you put into that response.

I agree the paused squats make no sense as placed, I will change that.

I hate box squats as well, but they are working for me right now!

With the reverse band, are you suggesting that I take an opener with the band? Or are you suggesting that I work up to a max with that band?
Hit your opener, then add the band for the 2nd attempt. This will allow you to feel the actual weight, but decrease it in the hole to avoid over taxing the cns and limit the risk of injury so close to the meet.
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