V Grip Pushdowns/Barbell Curls w/1 second squeeze at the top
150 x 15/bar + 40 x 8
stack x 15/+50 x 8
stack x 15/+70 x 8
stack x 15/+70 x 8
Dumbbell Hammer Curls (1 sec squeeze + partials)/Bench Dips (3 second eccentric, lean back-flex)
30 x 8 + 4/45 x 8
30 x 8 + 4/90 x 8
30 x 8 +4/45 x 8
30 x 8 +4/Bw x 8
Decline EZ Bar Extensions (strict, continuous tension)/EZ Bar Reverse Curls + Partials
Bar + 70 x 12/+20 x 10 + 10
Bar + 90 x 12/+30 x 10 +6
90 x 12/ + 40 x 10 +6
90 x 12/ + 40 x 10 + 6
Close Grip Pushups (feet elevated)/Reverse Curls
Bw to failure (30-40 reps)/+20 x 10 +6
I’m saying look at the success of Sheiko, especially when it’s practically a Olympic Weightlifting type system but for Powerlifting, it’s also a block program on top of that. And arguably, the strongest Powerlifters in the world are the ones that train under Boris i.e. Andrey Malanichev
So I am running Jeremy Frey’s block percentages and using the revised block article as a template for assistance work…which is basically just using your log as a template…So, ahhh…Thanks I guess.
[quote]ajweins wrote:
So I am running Jeremy Frey’s block percentages and using the revised block article as a template for assistance work…which is basically just using your log as a template…So, ahhh…Thanks I guess.[/quote]
You’re welcome man, hopefully the information is more than enough to get you started for 2013. I know I’ve already planned out all of next year’s training :D!
Keep me updated as well, I’d like to see how well the Block System will work for you.
Lateral Raises - 4 sets, last set being a drop set
Because of the high rep RDL protocol that I did on Monday, my hamstrings weren’t fully recover for today’s training. I had to drop my Safety bar Squats and went to Plan B. I did the Boring But Big Template, I felt like I got a lot of work in, so I’m OK with doing a “normal” day for tonight. Hopefully resting my legs for Friday’s Deadlifting makes all the difference because this is painful as when I tried to Squat today, my hamstrings felt like they were going to tear off. Not good.
do you find touch and go pulls effect your starting strength at all - or any reason you specifically train the pulls that way? clearly works for you, just curious.
do you find touch and go pulls effect your starting strength at all - or any reason you specifically train the pulls that way? clearly works for you, just curious.[/quote]
Yeah, comparing the two videos, even 20lbs light bar weight, I’m handling weights at this range a lot easier, and for a bit more volume as well.
I pull touch and go with a more practical reason actually haha. The bar that I train my deadlift with is an Eleiko Powerlifting Bar, it’s probably the stiffest bar I’ve ever came across, and it has no slack to it. I remember when I first started using it, 315lbs felt ungodly heavy. In my opinion, the only way to do appreciable amount of reps with that bar is to touch and go. When I go to meets and pull with an actual nice bar, like a Texas or Oakly bar, the whip gives me more of a competitive advantage, especially since I make myself use that awful bar in training.
[quote]Adam-F wrote:
lol they are the competition bars over here! so I know what you mean by stiff!
shit that 545 looked SO easy compared to that 565…love it when a plan comes together.
[/quote]
Yeah, I’m not a fan, and the main reason why I don’t like competing in the IPF, god awful bars haha. I hope this plan keeps continuing for my meet in March.
Rope Pushdowns/Facing-Away Single Arm Cable Extensions (both done with continuous tension + stretch)
12/10 LR
4 sets
Bench Dips (3 second eccentric, deep stretch at bottom, continuous tension)/Incline EZ Bar Extensions (get stretch behind head, pause for split second, extend)
45 x 8/40 + bar x 8
90 x 8/60 + bar x 8
135 x 8/50 + bar x 8
90 x 8/50 + bar x 8
Fixed Barbell Curls (‘perfect’ form)/Dumbbell Hammer Curls (using grip force)
80 x 8/25 x 10
90 x 8/30 x 10
100 x 8/30 x 10
90 x 8/30 x 10
EZ Bar Preacher Curls/EZ Bar Reverse Curls
40 + bar x 8/20 + bar x 10
70 + bar x 8/20 x 10
50 + bar x 8/20 x 10
50 x 8/20 x 10
