Conjugate & Sequencing

Training Powerlifting
21

truth,

I think for heavy eccentrics, the most important factor is just to regulate the volume you are using. It’s difficult to get a sense of fatigue here. A good way to do it is through the coupling method. Something like this:

1.) Heavy Eccentric x 1
-rest 3 minutes-
2.) 5 reps at 95% of your known 5RM (or 3 reps at 95% of your known 3RM, or 1 rep of 95% of your known 1RM… that might be too low on volumem though).
-rest 3 minutes and repeat until you can no longer do 5 reps (or 3, or 1).

So that way you will always do enough to elicit the right training effect and not too much where you are going to kill yourself. I would do that setup twice a week. You could do more, but then you’d have to change the fatigue induced.

22

[quote]thetruth24 wrote:
Hey J,

Thanks for chiming in.

The Heavy eccentrics sound good.

If you noticed, in ME 1 we were at a frequency of lifting heavy, twice a week.

Then in ME 2, we will be lifting heavy 3 times a week.

Now in ME 3, it sounds reasonable to add heavy eccentrics. Couple questions though.

(1) How many times a week would you limit this technique to? (Just lowering heavy heavy weight right?)[/quote]
No more than once fella. Heavy negatives cause more muscle damage than concentric work. You could also add band work to RE using 3 second negatives (thats from a louis interview). He mentioned not using them for more than 4 weeks in a row. perfect for you!

do you mean in the same session/week?

23

Mick,

I definitly agree that you have to be very careful when doing heavy eccentric work. I think you can go more than once a week, but you have to be very strict about regulating the volume as you can very quickly fatigue your muscles and CNS way more than intended.

As far as mixing “advanced” methods together, I generally don’t think that is a good idea. I think it’s a good idea to things like weight releasers, heavy eccentrics and bands in blocks with blocks off in between to allow the body to play catch-up so to speak. I think I saw something like this floating around once (or I could be making this up):

Block 1- “Normal ME” Work (floor press, board press, chain press, cg press etc)
Block 2- “Special ME” Work: Heavy Eccentrics
Block 3- “Normal ME” Work
Block 4- “Special ME” Work: Weight Releasers
Block 5- “Normal Me” Work
Block 6- “Special ME” Work: Bands with more than 100% total at lockout

Where the "Normal Blocks are 4 weeks with 1 week deload and the special blocks are 3 weeks with 1 deload.

I think that would be a good way to prepare an intermediate-level lifter in terms of working up to higher levels of eccentric stress and how to make use of that in the specific context of the bench press.

24

Hey Guys,

Thanks for your response.

I don’t have too much time right now, so Ill just post something regarding “CNS Factorization”.

I have been posting on Jame Smith’s powerdevelopmentinc site.

He stated that his “CNS Factorization” does not match our definition of adding ME work to a traditional load, and spreading it over a week.

James Smith:
spreading and intensive volume of the same lifts over the course of a training week is not something I would suggest. In regards to maximal effort lifting, by repeating the exact same motor program at the exact same intensity the chances are fairly high that you would severely fatigue the CNS.

You must be recovered enough to yield a positive training effect from the imposed workload. This requires at least 48 hours in order to perform the same means at high intensity; however, maximal weight training presents much greater stress to the muscles then, for example, short sprints. This is largely a function of where a means lies on the F:T curve.

Now I have never tried to, for instance, squat above 90% three or more times a week, so I cannot say from experience that this is a wise or unwise choice. If you intend on trying something like this the best I can do is to suggest to GREATLY reduce the volume of each workout.

Keep in mind that the powerlifters and weightlifters who train with high frequency wave the intensity. Powerlifters even more so because the powerlifts are to the right of weightlifts on the F:T curve.

It seems to me that it would be OK, as long as volume is kept low, and intensity is waved.

(1) Does waving intensity necc. mean up-down-up (85-95-90)?

(2) How much Volume should be utilized for each day. What rep/set schemes?

(3)Would it be appropriate to follow up these frequent ME lifts, with reps in the 4-6 range?

Thanks,
-The Truth

25

[quote]thetruth24 wrote:
Hey Guys,

Thanks for your response.

I don’t have too much time right now, so Ill just post something regarding “CNS Factorization”.

I have been posting on Jame Smith’s powerdevelopmentinc site.

He stated that his “CNS Factorization” does not match our definition of adding ME work to a traditional load, and spreading it over a week.

James Smith:
spreading and intensive volume of the same lifts over the course of a training week is not something I would suggest. In regards to maximal effort lifting, by repeating the exact same motor program at the exact same intensity the chances are fairly high that you would severely fatigue the CNS.

You must be recovered enough to yield a positive training effect from the imposed workload. This requires at least 48 hours in order to perform the same means at high intensity; however, maximal weight training presents much greater stress to the muscles then, for example, short sprints. This is largely a function of where a means lies on the F:T curve.

Now I have never tried to, for instance, squat above 90% three or more times a week, so I cannot say from experience that this is a wise or unwise choice. If you intend on trying something like this the best I can do is to suggest to GREATLY reduce the volume of each workout.

Keep in mind that the powerlifters and weightlifters who train with high frequency wave the intensity. Powerlifters even more so because the powerlifts are to the right of weightlifts on the F:T curve.

It seems to me that it would be OK, as long as volume is kept low, and intensity is waved.

(1) Does waving intensity necc. mean up-down-up (85-95-90)?
[/quote]
No. Think DE work at westside. They have a 4 week wave that goes up and increases each week - 50, 60, 70 etc etc then you start at a new target and the 4 week wave starts again. It doesnt have to go up-down-up.

jtrinsey’s coupling methos sounds great imo. Your at a stage in planning imo where its hard to justify what set and rep schemes to use exactly without having a workout or two under the belt. Dont forget eccentrics are traditionally 130% 1RM or thereabouts. Youll be sore!!!
The band work with 3 second negatives was taken from a louis interview on how to incorperate westide into bodybuilding and if i had the set up id definately have a go.

[quote]
(3)Would it be appropriate to follow up these frequent ME lifts, with reps in the 4-6 range?

Thanks,
-The Truth[/quote]
are these reps in the same lifts or assistance exercises? are you doing assistance work in the traditional RE range in your ME blocks?

I think this is looking good. We need to try some shit out.

26

Hey Mick,

James Smith mentioned waving intensity through out the week, I believe.

So are you suggesting something like
Week 1:85%
Week 2:90%
Week 3:95%
Week 4.Deload?

If so, how would you perform 2-3 workouts using an 85% load?

Yeah, I understand eccentrics are very taxing.

But, maybe 1 day I can do an Isometric strength work, then concentric, then eccentric.

But I am unsure with the amount of volume that should be used for each day.

The RE work will be done with supplementary and accessory lifts.

Do you feel it is a good idea to add supp/acc lifts?

For the supplementary lifts, I wanted to use a somewhat undulating scheme, but keeping total volume the same.

E.G
MON- 3x8
WED- 4x6
Fri- 2x12

I agree with you, stuff lookin real nice. Just wanna get the basic and important things down before we start. Plus I am in the middle of a routine right now.

Thanks,
-The Truth

27

Quick Question.

I hear people say they use “Heavy Days” and “Medium/Light” Days.

On a given “Heavy Day”, do all they is like in the 6 rep range and below?

Only compound movements?
Upper/Lower with supplementary?
TBT with CORE lifts?

I’m just wondering

Thanks,
-The Truth

28

I think “heavy” and “light” are relative terms to what your goals are. Heavy for a bodybuilder might be in the 3-5 rep range. Heavy for a powerlifter would be 1RM’s. If your assistance lifts are usually 8-10 reps than heavy would be 6-8 and light would be 10-12. I think it’s all relative.

29

[quote]thetruth24 wrote:
Hey Mick,

James Smith mentioned waving intensity through out the week, I believe.

So are you suggesting something like
Week 1:85%
Week 2:90%
Week 3:95%
Week 4.Deload?

If so, how would you perform 2-3 workouts using an 85% load?

[/quote]
You could use a 3 week pendulum style wave and then a deload similar to what youve stated. Im not sure i understand what you mean regarding the 85% load thing?

yep. Variet is good, i dont see whats wrong with a bit of bodybuilding now and then in terms of how your going to be performing the sets/reps.

[quote]
For the supplementary lifts, I wanted to use a somewhat undulating scheme, but keeping total volume the same.

E.G
MON- 3x8
WED- 4x6
Fri- 2x12

I agree with you, stuff lookin real nice. Just wanna get the basic and important things down before we start. Plus I am in the middle of a routine right now.

Thanks,
-The Truth[/quote]

30

[quote]thetruth24 wrote:
Quick Question.

I hear people say they use “Heavy Days” and “Medium/Light” Days.

On a given “Heavy Day”, do all they is like in the 6 rep range and below?

Only compound movements?
Upper/Lower with supplementary?
TBT with CORE lifts?

I’m just wondering

Thanks,
-The Truth[/quote]

Try and look up some glen pendley stuff, regarding heavy, medium, light, or reading up on the theory regarding bill stars stuff.
ill give you and example, both using a 5x5 protocol,
A heavy day would be 5x5 where youd try and use a similar weight for each set.
A light day could be where you reduced the load by 20% or so.
A medium day could be where your doing a 5x5 but you pyramid up to a top 5 rm so in effect its a 1x5 - make sense?

Super.

31

Hey,

Sorry for the confusion. At westside, they only perform DE once a week and up the intensity in a linear fashion (60-65-70%).

In our case, we will be lifting pretty heavy 3 times a week. So I am still a little confused on incorporating a 3 week pendulum thing. Sorry, but could you give an example?

If we do incorporate isometic, concentric, and eccentric methods, I feel that an upperbody/lower body split would be best, but this would hamper our frequency. Maybe extend a given training week? (Instead of a 7 day week, maybe a 10 day?)

These methods are quite taxing, and will only be used on the core lifts. But I also want to incorporate supp lifts, and the rep/set scheme will accomdate and keep in mind the intensity of the first lift. For example, If the core lift was SUPER HEAVY, then we will try to stay away from the 3-5 rep ranges. Get the drift?

I actually have read Glenn’s stuff, but I mean’t people are alternating between Heavy and Medium days, no light. I honestly don’t have time to look it up, so would you explain it a little further?

I am going to look into the eccentric, concentric, and isometric methods. CT has a buttload of articles on this stuff.

-The Truth

32

I Hope this thread doesnt die!

33

Concerning some of the methods your incorperating - concentric, eccentiric and isometric - although all have their uses i feel one cant state as to where exactly you might need them in a phase of training, untill we are at that stage and assessing what is needed.

If normal rep tempo (“normal” concentric, controlled eccentric) is yielding gains then will some of the more “exotic” methods need incorperating into the echedule at all?
Im all for change but if its not broke we dont need to fix it…
JMO.

let us know the template so far.

34

bump - get contributing!

35

Hey bro,

my bad, ive been kinda busy. I think ill be able to put up some templates 2morrow.

I am thinking about starting “Hypertrophy Parameters and Methods” thread. wHATCha think?

Thanks!

36

CONCURRENT 1 TEMPLATE

MONDAY (ME UPPER)

  1. BENCH PRESS WORKUP TO A 3RM
  2. INCLINE BENCH PRESS 3x8-10
  3. ROW VARIATION 4x8-10
  4. ABS

WED (ME LOWER)

  1. SQUAT WORK UP TO A 3RM
  2. STEPUPS 3x8-10
  3. GHR 4x8-10
  4. CALVES

FRI (REP DAY FULL BODY)

  1. WEIGHTED DIPS 4x6
  2. CHINS 4x6
  3. FRONT SQUAT 4x6

SUGGESTIONS?

37

MAX EFFORT 1 TEMPLATE

MONDAY ME UPPER

  1. FLOOR PRESS WORKUP TO 1 RM
  2. BENCH PRESS 5x5
  3. ROWS 5x5
  4. LIGHT SHOULDER WORK 2x8-10

WED ME LOWER

  1. SQUAT VARIATION WORKUP TO 1/3 RM
  2. QUAD DOMINANT 5x5
  3. POSTERIOR CHAIN 5x5

FRI. ME UPPER

  1. PRESS VARIATION WORK UP TO 3RM
  2. PRESS VARIATION 4x4-5
  3. ROW VARIATION 5x5
  4. LIGHT SHOULDER WORK

SUGGESTIONS?

38

REPITITION 1 TEMPLATE

POWERBUILDING APPROACH.

MONDAY UPPER (VERTICAL)

  1. PRESS VARIATION 1-3 REP RANGE
    A1. PRESS VARIATION 3-5 REP RANGE
    A2. ROW VARIATION 3-5 REP RANGE
    B1. PRESS VARIATION 6-8 REP RANGE
    B2. ROW VARIATION 6-10 REP RANGE

WED LOWER

  1. SQUAT VARIATION " "
    A1. QUAD " "
    A2. POSTERIER " "
    B1. QUAD " "
    B2. POSTERIER " "

SAT UPPER (VERTICAL)
SAME AS MONDAY.

SUN
LOWER (OPTIONAL)

SUGGESTIONS?

39

Well, those are some ideas. Feel free to comment and tweak them.

Ill try and get up the 2nd cycle up soon. Once its all up, Ill try and explain the reasoning behind it.

Again, some of this stuff is unrefined, so yeah.

Thanks

40

I have always had a problem with understanding “Waving Volume & Intenisty”.

Would someone mind explaining this to me, and how how it can be incorporated on a weekly or month basis?

Much is appreciated.

-The Truth