Conjugate Sequence System

Training Powerlifting
61

thetruth24,
I to believe that there is an optimal way to integrate and organize the given information; optimization & unification of training, nutrition, and recovery are what I am after in my training, my studies, and my life.

I also believe that there is no way some one can successful/optimally integrate information into their training regime without experimentation, (creating sample programs>performing the programs>measuring the results>acknowledging negatives/mistakes & positives>learn from the negatives & positives) making mistakes is the surest way to discover what does not work which will then make it easier for us determine was does.

Again, I must thank all of you who are participating in this thread, because now we have a group of people who are willing to work together and/or help each other further their understanding and bodies towards a positive direction.

Here is what James Smith says in ?High/Low?, ?If one useful consideration may be taken from this material let it be that the training process is a living thing.  No training model or program is ever set in stone.

So long as the human being is composed of biological units, the application of training means and methods must remain as adaptive as the very infrastructure of our organism.? I greatly agree with what James says, I believe that an optimal program will allow you to adjust when the body adapts to the stimulus, meaning that the program account for all of the requirements (motor tasks, skills, recovery, classification etc.) that are necessary, but is at the same time extremely versatile.

Here is what James says in one of his recent articles, ?The training will always be incomplete, this is inevitable. The directive of training, however, must be to attempt to program the training relative to the ever evolving and fluctuation state of the organism.
Knowledge + Experience + Randomization + Systematization + Trial + Error = my training methodology.?

62

Below I have posted the first ?block? of 3( which cover a 12 week time period which I will began on February 13, 2006 & end on May 7th, 2006.)

I must note that my first 8 weeks of training in this manner was not sequence any way, it was a mere experiment to determine if I saw results in the form of strength & muscle increase which you can see from my 1st post) and to determine if I had fun performing the program [which I must admit, that I had a great time through out these 8 weeks, going to gym and setting PR?s is a feeling in which only others in our position can understand ; )].

I must also note that my objectives through out these 12 weeks are of Body Composition (this is the original reason for me joining the iron game) and NOT of Athletic Performance, (after my successful completion of these12 weeks I will then focus primarily on athletic performance, after all that is were I plan to specialize) so I guess you could say that I will be demonstrating (more like experimenting) how a bodybuilder could use an High/Low approach and Conjugate Sequencing.

Hypertrophy>Conditioning(Fat Loss)>Strength
1st 4 week block= (Hypertrophy)
Week1: 100% volume/intensity(load)
Week2: 85-90% volume/intensity(load)
Week3: 110-120% volume/intensity(load)
Week4: 60-75% volume/intensity(load)

Day 1- CNS Impact = High
A.M.-Weight Training
A- Incline Bench Press: work up to 5 RM
B- Triceps Pushdowns: 310-12
C- Lat Pulldown, wide grip: 12, 10, 8 (same weight, approx. 13-14 RM)
D- Seated Dumbbell Power Cleans: 15, 12 (same weight)
E- Incline Bicep Curls: 210-12

P.M.-SAC: (Speed, Agility, or Conditioning Drills)
Cycle sprints (interval work)- 30 minutes: 30 seconds on 90 seconds off-using an intensity that allows for a cadence of 130 RPM for a full 30 seconds and a lower intensity that allows for a cadence of 65 RPM for 90 seconds of recovery.

Day 2- CNS Impact = Low
P.M- Tempo
Light treadmill walking w/ incline- 30 minutes

Day 3- CNS Impact = High
A.M.-Weight Training
A- Sumo Deadlift: work up to 5 RM
B- Lunge, on to a 6 in. box: 38ea, 5 lb. DO (Drop Off) each set
C- Partial Deadlifts, top half, low back emphasis: 15, 12, 10 (same weight)
D- Pull Throughs: 210-12

Day 4- CNS Impact = Low
P.M- Tempo
Light treadmill walking w/ incline- 30 minutes

Day 5- CNS Impact = High
A.M.-Weight Training
A.1- Bent over Barbell Rows: 510
A.2- Dumbbell Bench Press: 510
B.1- Overhand Tricep Extension w/ E-Z bar: 510
B.2- Standing E-Z Bar Curls: 510
C.- Bent Over Delt Flys:2*10-15

P.M.- Weight Training
A- Clean & Jerk, from hang: 83
B- Box Squat: 83
Or I could just Repeat Day 1?s P.M. if I was not concerned with Speed.

Day 6- CNS Impact = Off
NO Training

Day 7 CNS Impact = Low
A.M.-Weight Training
A.1- Romanian Deadlifts: 510
A.2- Leg Press, legs in close together: 510
B- Shrug: 12, 10, 8 (same weight)

Important Notes:
-I use the Modified Repetition Method with all of my REP work, so none of my reps are never taken to failure (which makes it easier to pick load parameters, cant complete a superset of 5*10 w/ a starting load of 90%1RM.)

-I Rest 60 seconds between supersets (i.e. train chest, rest 60 secs, train back, rest 60 secs, train chest, rest 60 seconds, etc)

Man that took a lot longer then I thought, sorry for the long post, but there is my 1st block. I will not plan my next blocks in detail until I am a week from beginning them.

Yes, I have a clear idea of I am going to manipulate the parameters so that I will be able to focus (concentrated loading) on the target skill while maintaining all others, but I want to base my training on how my body is reacting to the training stimuli.

Well let me know what you guys think or if you questions.

63

Fabian, how will the sets/reps/weight be manipulated when you go from the 100% to the 80% and then back up to 110% for the planned overreaching on both your ME and RE work? This is something that I have heard EC talk about but I can’t really wrap my head around how it would be layed out.

64

Fabian,

Great Post. Got some questions tho!

(1) What is your reasoning behind, starting with 100% volume/intenisty and progressing lower in each subsequent weak rather than ramping up then deloading for a stronger rebound?

(2) Why don’t you incorporate “light” lifting for the low stress days? I believe James Smith recommends this.

(3) Yes, I have a clear idea of I am going to manipulate the parameters so that I will be able to focus (concentrated loading) on the target skill while maintaining all others, but I want to base my training on how my body is reacting to the training stimuli.

Might you elaborate on this?

(4) I was thinking of doing something like
Tues: High Stress Upperbody
Thurs: Low Stress Legs
Wed: Low Stress Upperbody (5x10)
Thurs: High Stress Legs

(5) Maybe I’m interperting this wrong, but I don’t see a concentrated loading on a quality. Without seeing the bigger picture, I can’t tell whether you incorporated concentrated loading via microcycle, or if your plan is to have a larger overall training volume on a certain quality when the the whole mesocycle is finished.

Thanks,

The Truth

[quote]Fabian Mares wrote:
Below I have posted the first ?block? of 3( which cover a 12 week time period which I will began on February 13, 2006 & end on May 7th, 2006.)

I must note that my first 8 weeks of training in this manner was not sequence any way, it was a mere experiment to determine if I saw results in the form of strength & muscle increase which you can see from my 1st post) and to determine if I had fun performing the program [which I must admit, that I had a great time through out these 8 weeks, going to gym and setting PR?s is a feeling in which only others in our position can understand ; )].

I must also note that my objectives through out these 12 weeks are of Body Composition (this is the original reason for me joining the iron game) and NOT of Athletic Performance, (after my successful completion of these12 weeks I will then focus primarily on athletic performance, after all that is were I plan to specialize) so I guess you could say that I will be demonstrating (more like experimenting) how a bodybuilder could use an High/Low approach and Conjugate Sequencing.

Hypertrophy>Conditioning(Fat Loss)>Strength
1st 4 week block= (Hypertrophy)
Week1: 100% volume/intensity(load)
Week2: 85-90% volume/intensity(load)
Week3: 110-120% volume/intensity(load)
Week4: 60-75% volume/intensity(load)

Day 1- CNS Impact = High
A.M.-Weight Training
A- Incline Bench Press: work up to 5 RM
B- Triceps Pushdowns: 310-12
C- Lat Pulldown, wide grip: 12, 10, 8 (same weight, approx. 13-14 RM)
D- Seated Dumbbell Power Cleans: 15, 12 (same weight)
E- Incline Bicep Curls: 210-12

P.M.-SAC: (Speed, Agility, or Conditioning Drills)
Cycle sprints (interval work)- 30 minutes: 30 seconds on 90 seconds off-using an intensity that allows for a cadence of 130 RPM for a full 30 seconds and a lower intensity that allows for a cadence of 65 RPM for 90 seconds of recovery.

Day 2- CNS Impact = Low
P.M- Tempo
Light treadmill walking w/ incline- 30 minutes

Day 3- CNS Impact = High
A.M.-Weight Training
A- Sumo Deadlift: work up to 5 RM
B- Lunge, on to a 6 in. box: 38ea, 5 lb. DO (Drop Off) each set
C- Partial Deadlifts, top half, low back emphasis: 15, 12, 10 (same weight)
D- Pull Throughs: 210-12

Day 4- CNS Impact = Low
P.M- Tempo
Light treadmill walking w/ incline- 30 minutes

Day 5- CNS Impact = High
A.M.-Weight Training
A.1- Bent over Barbell Rows: 510
A.2- Dumbbell Bench Press: 510
B.1- Overhand Tricep Extension w/ E-Z bar: 510
B.2- Standing E-Z Bar Curls: 510
C.- Bent Over Delt Flys:2*10-15

P.M.- Weight Training
A- Clean & Jerk, from hang: 83
B- Box Squat: 83
Or I could just Repeat Day 1?s P.M. if I was not concerned with Speed.

Day 6- CNS Impact = Off
NO Training

Day 7 CNS Impact = Low
A.M.-Weight Training
A.1- Romanian Deadlifts: 510
A.2- Leg Press, legs in close together: 510
B- Shrug: 12, 10, 8 (same weight)

Important Notes:
-I use the Modified Repetition Method with all of my REP work, so none of my reps are never taken to failure (which makes it easier to pick load parameters, cant complete a superset of 5*10 w/ a starting load of 90%1RM.)

-I Rest 60 seconds between supersets (i.e. train chest, rest 60 secs, train back, rest 60 secs, train chest, rest 60 seconds, etc)

Man that took a lot longer then I thought, sorry for the long post, but there is my 1st block. I will not plan my next blocks in detail until I am a week from beginning them.

Yes, I have a clear idea of I am going to manipulate the parameters so that I will be able to focus (concentrated loading) on the target skill while maintaining all others, but I want to base my training on how my body is reacting to the training stimuli.

Well let me know what you guys think or if you questions.
[/quote]

65

Buckeye75,

First I would like to say that the percentages that I use are just approximation of how I should work (intensity), and since I do not know of a way to measure intensity other 0% (were no work) is done and 100% were I give it all I have at that give time (don?t know how I can know when I am WORKING, not the load itself, at an 87% intensity).

With that said I plan on executing the plan exactly how it is outlined for week 1. As for week 2 I would take simple things away: for instance I might only do 2 sets instead of 3 sets of a certain lift, on my ME lifts I would not look to set a new PR (or even duplicate the same load as in week 1) but instead just work up to a heavy enough load to promote enough stimulus.

Week 3 I would do the opposite of what I did for week 2. I might add some sets to my RE lifts, I will drop down to a 4 RM or 3 RM instead of 5 RM for my ME work (which will increase the load on that day which leads to a great CNS stimulus then week 2.

Week 4 I will totally drop the ME work and I will drop some sets and decrease the loads on some of my RE work. I know this sounds kind of crazy, but I have had good results by just listing to my body?s response to the given week. So the % are really just guidelines for me to increase work or to decrease work.

66

thetruth24,

(1) Remember that my objectives for these 3 blocks are NOT the development of maximal strength/power/speed, but are focusing on Body Composition.

  1. Hypertrophy > 2)Conditioning(Fat Loss) > 3)Strength

I don’t remember stating that I will progress lower in each subsequent week, I will back off a bit in Week 2, but I will then ramp up the training once again in Week 3.

I will not only be cycling my volume/intensity, but I will be cycling my caloric intake on a weekly bases as well. Since I will not be in a large caloric surplus during this phase I feel that by backing off a bit in week 2 will allow me be as fresh as possible for the planned overreaching of Week 3.

Week 1- 100%, with maintenance calories
Week 2- 80-90%, slightly below maintenance calories
Week 3- 110-120%, slightly above maintenance calories
Week 4- 60-75%, below maintenance calories

(2) I do. Low stress days are labeled as Tempo days by James, and my Day 7 is a Tempo day were I perform low stress CNS lifting. As for Day?s 2 & 4 I did forget to mention that I will perform non-weighted adnominal work, as James suggest, on this days.

I did not add more RE work on this days because I feel that I would not be able to effectively recover from the extra stimulus in the caloric state that I will be in during these phase?s and thus would take away from the desired results.

(3) I am trying to say that I know that my next block is going to focus on Conditioning/Fat Loss: so I know that I am going to increase the amount of SAC (Speed, Agility, Conditioning) that I am going to do and decrease the total volume to the weight training.

Examples: I will eliminate super setting, I will change the set/rep range of all RE work to the functional hypertrophy range and out of the total hypertrophy range (from 510 to 64 or something similar), I will increase the rest periods for each set of RE work, will add more intensive SAC.

(4) I don?t know if I am seeing this right ( it looks like you have some pretty big gaps as far as training frequency goes.) If you are trying to use High/Low sequencing, then you need to change the order in which you perform those days. A High CNS stress day should always fall in-between a Low CNS stress day or a Rest day. Example: Low/High/Low/High/Low/High/Off OR
High/Low/High/Off/High/Low/High/Off

(5) The quality that is under concentrated loading is Total Hypertrophy. I have dedicated 2 days solely for that purpose; along with those 2 days I have another 2 days were Total Hypertrophy is strongly emphasized, so that is 4 days were Total Hypertrophy is emphasized. You may also notice that there is no RE work in the Functional Hypertrophy range (which focuses more on strength development) You can?t view the days that I perform ME lifts as ME days, because that will prevent you from understand the true purpose of a given training block.

I would like to ask you how much overall SAC, Maximal Strength work, Speed/Dynamic work, do you see? Now, how much overall Total Hypertrophy work do you see? When you look, included everything in determining those questions: volume, frequency, amount etc. I feel once you view the training week in this sense that you will be able to see the overall picture.

67

Truth, what type of “light lifting” does James recommend on the low intensity days?

68

buckeye75,
In the High/Low Maunal James says and I quote 'The volume and intensity of loading is entirely dependent on the level of preparednes and requirements of the athlete, where the athlete is in the yearly cycle, and the sporting requirments.

.Assistance lifts may be performed on tempo days provided repetitions are not performed to failure’ end of quote.

69

Fabian,

I’m gonna read over your post again tommorrow, when my brain isn’t jello.

(1) Not owning the manuel, I did’nt realize that tempo days were light lifting days.

Maybe I missed it, but how would the tempo day workout structure workout look like? (exercises, reps/sets and etc)

(2) I understand. Regarding the manuel, does it incorporate anything similar to what I have talked about? Focuses on Hypertrophy followed by Maximal Strength Emphasis, then an Explosion block?

(3) I am not too familiar with High/Low sequencing so you will have to forgive me. Hopefully I can save up enough to money for the manuel + his upcoming book on block training.

(4) Without seeing you tempo day, I can’t really agree with you that you dedicated 2 days soley to hypertrophy. I would incorporate more compound movements for the supplementary lifts and up the volume.

(5) I see that you have incorporated something similar to an Idea that I have been tossing around.(Day 5)

Basically I would have an standard ME Upper body day, followed by a total body day, followed by a powerbuilding type of training for the upperbody, which would look like this.

A1. Incline Press 4x6 or 5x5
A2. Barbell Rows 4x6 or 5x5
B1. CGBP 3-4x8
B2. Bent over rows 3-4x8
C1. Incline Dumbell Press 3-4 x10-12
C2. Horizontal Row 3-4 x 10-12

Again, Id ditch those isolation movents and stick to compound movements.

Between Finals and everything I am trying to still find a way to emphasize on a certain quality, (RE, then ME, then DE) while providing a maitience load for secondary abilites, but haven’t been able to come up with much. I actually go to sleep thinking abou these things.

Any thoughts or ideas would be appreciated.

Anyway, Sorry I misread your post earlier. Ill try to be on here tommorrow.

P.S
Dave Tates suggestion about building workout structure and exercise around the 4-5 main exercises can be something we can play with.

-The Truth

70

Buckeye,

I believe in a post or something, it’s like bodybuilding medium rep work, not too taxing on the CNS. Someone correct me if I am wrong.

-The Truth

71

thetruth24,

(1) I?m apologize, I should not use the term Tempo days, I can see that I confused you instead of helping you understand. A Tempo day is basically a light running (75% effort or below), light walking, light sled dragging; were you could incorporate light lifting - -Assistance lifts may be performed on tempo days provided repetitions are not performed to failure’ end of quote. In fact squttin600 posted a good list of them in his previous post. They are basically Low CNS stress days.

(2) All of the Templates that James has created for the manual all emphasis a specific quality [The conjugate sequence is characterized by a CONCENTRATED focus on developing individual specific motor abilities (strength, speed, strength endurance etc.) and maintain all others. With that said, James states in the High/Low Manual that his templates are not intended to be performed in the sequence in which the are presented. He wants the reader to formulate their own programming strategies relative to your specific set of circumstances. So to answer your question, NO.

(4) Day 5 and Day 7 are days which have sessions that are solely dedicated to Total Hypertrophy. Day 1 & Day 3 have sessions were all the RE work is dedicated to Total Hypertrophy, in fact my ME work is in the Limit Strength range(4-6 reps) in which some Hypertrophy is induced. As I have stated before, none of my RE work is in the Functional Hypertrophy range and with only 2 lifts in the Limit Strength range and with only 2 lifts in the Relative Strength range. I have also add supersets with low rest times to help influence Total Hypertrophy. I feel that you might be making this much harder then it is. Try this, get a piece of paper and draw a circle (you are going to make a pie graph), now I want you to approximate what percentage (on a scale of 100%) of the training stimulus is geared toward: Total Hypertrophy, Functional Hypertrophy, Limit Strength, & Relative Strength. If you are unsure on how to classifiy what those 4 are I will provide a link to a post of Coach Thibaudeau?s. He defines them very well. http://www.tnation.com/readTopic.do;jsessionid=6D582A0FF0A0ABA0BB24AC79FD8E621C.hydra?id=795700&pageNo=8#815945
After that draw another pie graph and approximate what percentage the overall training stimulus is geared toward: Strength, Speed, Conditioning, Hypertrophy, etc. Yes, I could increase the volume to stimulate the muscles further, I could use very heavy eccentric loads (negatives), which by the way Dr. Lowery is a big fan of, to further increase the Hypertrophy effect. But you must remember that every training program must take into consideration the preparedness, PHYSIOLOGICAL, & PSYCOLOGICAL state of the individual in which will be performing the program. You cannot forget that I will be in a hypocaloric state and not in a hypercaloric state for most of the 12 weeks. This will SEVERLY AFFECT MY BODIES ABILITY TO REVCOVER FROM EXTREMLY GRULING WORKOUTS (Negatives, high levels of volume, extremely high number of sprints performed at 90% + etc.) You can not forget what my specific goals and objectives are for these training blocks nor could you forget the state at which my body will be in during these training blocks. I will quote James again
?The training will always be incomplete, this is inevitable. The directive of training, however, must be to attempt to program the training relative to the ever evolving and fluctuation state of the organism.?
We are never going to be able to create THE PERFECT training program or PERFECTLY sequence a program, our bodies are constantly changing and adapting, the world we live in is constantly changing etc. this are things that we will never be able to control, at least not well we are alive.; this is what I feel that you are looking for from your previous post.
(5) I will have to get back to you on this one.
I am glad that you read Dave?s articles and if you notice I have incorporated some of the points that he talked about into my 1st block. Remember this is but an experiment. I can read for hour upon hours, but I will never be able to obtain the information that I seek with out performing experiments. I need to make mistakes, so that I may learn from them. No ones very first program will be a extremely great program that could be used across the board. That program will have to be adjusted many times based on the results that came from the experiments. It will never be perfect nor can we incorporate all of are information into one in the beginning.

72

thetruth24,
I once again apologize if this post comes off as harsh. I just do not want you to fall victum of wasting many hours searching for as you put it the ‘rosetta stone’ (which hppened to me over the summer). I feel that the best advice that I could give you is to organize the information that you have now (not neccesarlly all of it) and create a program for you to experiment with, which I see that you have begun to do, which is a great start. Now once that is done make sure that it accounts for the state that you body will be in at that time. Also, make sure that the stimulus is working toward you objectives for that which you seek in a given ‘block’ wave’ or whatever. I hope this helps. I am glad that you continue to question, I must say that your question have allowed me to better understand this system of training and have also allowed me to better understand my own program and methodology. For that I thank you.

73

Fabian,

Thanks for your time and thoughts. I really appreciate it.

(1) On these Tempo days, does JS show any examples of how to structure light lifting? Total Body? Split? Possible Rep ranges?

(2) So the templates he provides are very much like clay, and allow the reader to form his on “thing” based on a set base of principle, which also allows them to sequence them they way the “want to”?

(3) I probably am making it more difficult that it really is, but I think in time I’ll dig myself out. Paralysis by Anaylsis you might call it.

Your link doesnt work.

The pie graph can give an estimation of total volume emphasis on certain qualities, but it doesn’t help me on determining how to split up emphasis on each quality.

In a microcycle, do you aim to have a total higher volume dedicated to say Strength in an ME block. Or does the overall total volume of strength just have to higher than other qualites by the time the mesocycle is over.

Obviously different splits can be incorporated in different blocks.
If you had an ME block where strength was the focus and DE&RE were on matienence, would you incorporate an upper/lower? Does frequency of ME increase? What rep ranges would you use? These are the just some of the answers I am after.

If possible, please post an example of your pie chart.

(4) I agree with you, training philosophy is one thing, actually testing it and seeing if it works is another.

(5) No offense taken. Sometimes being harsh helps one snap back to realization.

Your idea sounds good (organizing some ideas). The problem is, that I have ALOT of information. Where do I start. Some guidelines or a starting point would be greatly helpful.

Once again, I would like to thank you for post. Always informative and interesting. Keep us updated. Much is appreciated.

-The Truth

Now i must finish studying for my finals.

74

Thetruth24,
I am writing to let you know that I have read your post, but unfortunately classes have begun and so has track session, so I will most likely not be able to post anything informative until the weekend. As far as were to start with organizing your ideas, I would suggest working on one block at a time. Do not worry about High/Low sequencing, the best way to sequence many blocks, or anything other then actually creating one block. After that is done, test it out and see how things develop. Remember that I have not integrated High/Low sequencing into my programming yet (that will not be until February 13) nor did I sequence my first 2 blocks that I performed. I can honestly tell you that if I did not create the first 2 blocks and actually perform them I would not be able to understand what I have been writing as of late. The experience allows you to full understand (from my short exposure). I hope your finals went well. Did you take winter intersession classes or are you on a different style of organizing classes at your school? My semester has just begun. I hope that I will be able to get back to this great thread.
Oh I almost forgot, go to CT thread ?Da Thib Zone? and go to page 9. This is were he discusses what rep ranges and loads stimulate a given effect

75

Hey Fabian,

Thats cool, Ill just wait till the weekend for your feedback on my post then.

I gotcha. Im am trying to “design” a block with primary emphasis on Maximal Strength right now. However, I am having trouble dividing the emphasis. Through portions of total volume? Should I up the frequency of ME? If so, should the rep ranges differ? Upper or Lower? Supplementary in the functional hypertrophy zones??! Who knows! Well thanks for your time & the CT reference.

-The Truth

[quote]Fabian Mares wrote:
Thetruth24,
I am writing to let you know that I have read your post, but unfortunately classes have begun and so has track session, so I will most likely not be able to post anything informative until the weekend. As far as were to start with organizing your ideas, I would suggest working on one block at a time. Do not worry about High/Low sequencing, the best way to sequence many blocks, or anything other then actually creating one block. After that is done, test it out and see how things develop. Remember that I have not integrated High/Low sequencing into my programming yet (that will not be until February 13) nor did I sequence my first 2 blocks that I performed. I can honestly tell you that if I did not create the first 2 blocks and actually perform them I would not be able to understand what I have been writing as of late. The experience allows you to full understand (from my short exposure). I hope your finals went well. Did you take winter intersession classes or are you on a different style of organizing classes at your school? My semester has just begun. I hope that I will be able to get back to this great thread.
Oh I almost forgot, go to CT thread ?Da Thib Zone? and go to page 9. This is were he discusses what rep ranges and loads stimulate a given effect[/quote]

76

Alrighty. Finals are over. Back to the real important stuff =)

I have decided that POWER or a DE Block will be excluded, as I feel I am explosive enough.

FIRST BLOCK
WESTSIDE POWERBUILDING APPROACH.

My intial plan start off with a “concurrent/complex block” where relative/limit strength & functional hypertrophy will be simultaneously developed. This block will be kind of a “prep” block.

The plan is a 3 day split.
(Upper-Lower-Full Body)

DAY 1 UPPERBODY HORIZONTAL
MAIN EXERCISE 5x3-5 or 5-3-1
A1.SUPPLEMENTARY 3-5x3-5
A2.ACCESSORY 3-5x3-5
B1.SUPPLEMENTARY 3-4x6-8
B2.ACCESSORY 3-4x6-8

*An undulating scheme will be incorporated in the supplementary & accessory lifts.

DAY 2 LOWER BODY
MAIN EXERCISE 5x3-5 or 5-3-1
A1.SUPPLEMENTARY 3-5x3-5
A2.ACCESSORY 3-5x3-5
B1.SUPPLEMENTARY 3-4x8-10
B2.ACCESSORY 3-4x8-10
UPPER
C1.PRESSING MOVEMENT 5x5
C2.PULLING MOVEMENT 5x5

DAY 3 UPPERBODY
A1. MAIN PRESSING MOVEMENT 3-5x1-3
A2. MAIN ROWING MOVEMENT 3-5x1-3
B1. ACCESSORY PRESSING MOVEMENT 3-5x3-5
B2. ACCESSORY ROWING MOVEMENT 3-5x3-5
C1. ACCESSORY PRESSING MOVEMENT 3-4x6-8
C2. ACCESSORY ROWING MOVEMENT 3-4x6-8

At the 4th week, deloading will entail dropping a supplementary & accessory lift & decreasing the intensity on the main movement.

BLOCK 2 ME FOCUSED BLOCK

In this block, relative/limit strength will be emphasized will maintaining muscle mass.

The plan is 3 day split

DAY 1 UPPERBODY

  1. MAIN EXERCISE 3-2-1
    A. ROWING VARIATION 3-4x6-8
    B. PRESSING VARIATION 3-5x3-5
    C. SHOULDER WORK

DAY 2 LOWERBODY

  1. MAIN EXERCISE 3-2-1
    A. SUPPLEMENTARY LIFT 3-5x3-5
    B. ACCESSORY LIFT 3-5x6-8
    C. CALVES 5x10

DAY 3 UPPERBODY

  1. MAIN EXERCISE 5x2
    A. ROWING VARIATION 3-4x6-8
    B. PRESSING VARIATION 3-5x3-5
    C. SHOULDER WORK

On the 4th week, we will drop the main exercise and just do the supplementary and accessory lifts.

BLOCK 3 RE FOCUSED BLOCK

I am having trouble setting this up. I want to use an undulating scheme. Maybe total body, or an upper/lower split.

Any suggestions would be greatly appreciated.

I would do this 3 block cycle 3 times a year. In the summertime I plan to incorporate a high-low sequence system to fit my practice schedule.

This is, again, unrefined, something I was playing with while studying for finals. Feel free to smash, bash, mold, modify or suggest anything.

-The Truth

77

I just hope you’ve been lifting in the time you’ve been planning this…

78

[quote]jtrinsey wrote:
I just hope you’ve been lifting in the time you’ve been planning this…[/quote]

Actually, I have been lifting pretty good, while planning this and studying for finals.

I have been working out 3 times a week and little extra workouts at the house since I have a weight set.

I’m not retarded enough all this time just thinking about training philosophy when I have been preaching the fact that it is pointless unless we can incorporate these methods into real life training & see what works and doesnt work through trial and error.

-The Truth

79

Alrighty, I dunno where every has been,but ill continue to log.

As I stated before, Ive planned 3 Main blocks with 2 variations each, that will be cycled on and off through out the year. Keep in mind that I do not compete, so this was designed for the lifter looking for raw mass+strength.

Concurrent 1
-1 Upper
-1 Lower
-1 Structural

Concurrent 2
?

ME 1
Main 5-3-1 progressing to 3-2-1
Supp 5x5
Acc 5x5
Abs

ME 2
1 Main Upper
SUPP
ACC
1 Main Lower
SUPP
ACC

RE 1
TBT (undulating)

RE 2
Powerbuilding approach
3 exercises per movement, 3 different rep/sets

The order will be,
Concurrent 1-ME 1-RE 1
Concurrent 2-ME 2-RE 2

I am looking into the high-low method for the summertime to meet my practice schedule. Possibly something like
DAY1
High Intensity Upper
Low Intensity Lower

Day 3
Low Intensity Upper
High Intensity Lower.

Day 5
?

Again, this is unrefined and still in the works.

Any suggestions or comments would be appreciated and helpful. Keep in mind that we trying to put emphasis an a certain quality, while maintaining another.

-The Truth