Fletch's High Frequency Concurrent Training Log

Training Training Logs
1

Here’s an idea I think with enough steadiness, yet enough variety to keep me interested and strong(er).

High Frequency Concurrent Training (link: articles.elitefts.com/training-articles/training-with-purpose-utilizing-different-methods-in-a-high-frequency-approach/)
-This is not Westside!

DE cycles:

lactic acid tolerance: typically 20-30s rest
bench: 50px12x3, 50px14x3, 50x16x3
squat: 60px10x2 45s, 62.5x15x2 30s, 65x15-17x2 20-30s
DL: 60p for 18 singles 15-30s rest

straight weight:
bench: 70px8x3
squat: 75px8x2, 77.5x8x2, 80x8x2
DL: 70p for 12 singles 30-45s rest

strength-speed:
bench: 60x8x3 w/ minis
squat: 62x8x2, 65x8x2, 68x8x2 w/ light bands
DL: 70x10-12 singles 30-45s rest w/ chains (bands screw up bar path too much on DLs)

Peak:
For bench and squat: 95x3x1, 90x5x1, 50x8x2
DL: 92x3x1, 87x5x1, 50x12x1

ME exercises:

Squat:
*Wide Stance Squat
*Pause Squat
*50lb Chain Squat

Bench:
*Paused Bench
*Paused CGBP
*CGBP

Deadlift:
*Chain DL
*Deficit DL
*Lowest Pin Paused DL (hang out in bottom of deadlift staying tight to kill the stretch reflex to make it more like it actually is in that position)

notes:
*always leave 1-2 in the tank on ME movements since 3 a week are done, this will help make sure it’s a technical max and not a shit my spleen out max
-once the weight feels heavy, go up in small increments, this is important
*percentages based on Prilepin’s table for DE

I’ll still be setting this up in blocks to focus on certain traits while others are put on the back burner. Here’s the block structure:

Accumulation Block has the goals of hypertrophy/body comp, conditioning, and joint health
*3-5RM on ME movements
*energy systems work every workout and maybe even some away from gym (3-5x week 10-20 minutes each)
*work supps and accessories hard

Intensity Block 1
*incorporate some light plyos
*1-3RM on ME movements
*recommended volume on Prilepin’s table
*less work on supps/acc. but still worked far from unimportant or ignored, raise intensity and more bb work
*less conditioning (2-4x week 10-20 minutes)

Intensity Block 2
*intense plyos (like depth jumps)
*1-3RM on ME
*use strength-speed cycle
*heavy but not hard on supps all bb work, accessories tailored towards injury prevention

Taper/Peak
*cut out plyos
*on ME, just go for some singles with something heavyish on very very close variants
*highest percentages on Prilepin’s table for 4 singles w/ a reverse wave 95-90 percent
*only RE work to stay healthy

edit: base DE off of westside percentages plus 15% since I’m not basing off a geared max or using a box.

2

Accumulation Block for next 4 weeks:

Week 1 Joints are feeling good so just build conditioning and structure, do 10-15 minutes of alactic glycolytic conditioning after workouts (10-15s burst, 30-45s rest, repeat)

Monday:
ssb squats (lactic acid tolerance training wave: 200x10x2 45s, 210x15x2 30s, 220x15-17 15-30s)
200x10x2 45s rest

paused bench
ramp up to heavy 5

db rdl
70lbx3x10

1L Leg Press
3x12

machine rows

abs

ytl’s

Wednesday:
bench (alternate grips, small arch) lactic acid training cycle 12x3, 14x3, 16x3
150x12x3 20-30s rest

deficit DL
ramp up to heavy 5

SSB lunges
95lbx3x10/side

1arm cable rows

bi/tri/shoulder triset

abs

shoulder raise triset focusing on control and stabilization (front, neutral scapular, rear)

Friday
deadlift
315x9x2 30-45s rest; let go of barbell and stand up between reps

Paused Squat
ramp to 5RM

barely incline db bench
3x10

1L RDL

tate press

cuban press

abs

Muscle/Prehab Day (if feeling good I’ll do it, if not I’ll take it off)
Leg Press
3x12
supersetted w/
swiss ball leg curl
3x15

swiss ball db bench
50x5x10

pec/rear delt superset
3x12

something overhead emphasizing stability (db z-presses, OH shrugs, OH carries, 1arm bb press, etc)

arm superset
2x12

*muscle day if done at home

db front squat/band leg curl superset
3x15-20 each

elevated push ups/chins supersetted
as many of each in 5 minutes

1arm DB Press
3x15

floor JM press/hammer curl
3x15

3

I’m in. I think that would work for your bench. I prefer more competition grip work.

4

Monday

DE SSB Squats
200x10x2 45s/set
weight flew up and reps were snappy and clean, after taking a week off, it took a couple sets to load up tension on the hips and stay on my heels but once in the groove it was gravy

ME Paused BP
195x5 RPE: low 8
225x5 RPE: high 8
235x5 RPE: 9
next time, as soon as RPE is 8 go up in increments of about 3-5 percent

DB RDL
70x3x10 RPE 8
more weight next time

1L Leg Press
1ppsx3x12
more reps next time

Machine Row
150x12
135x3x12

ab roll outs
3x12

ytl’s
2x12

conditioning
very short sprints for 10 minutes

notes:
workout took 60+/-5 minutes +10 minutes for conditioning, that’s perfect

5

Wednesday

Bench Press
150x12x3 15-20s rest
all reps were fast and snappy, just don’t overtuck is all, shooting for just below the nipple line seems to work best

1 plate deficit pull
315x5
335x5 RPE 7-8
355x5 RPE 8
375x5 RPE 8-9

Kick Stand SSB squats
95x2/sidex10
I didn’t like these, I’ll stick to lunges

Supinated Chins (rest-pause)
1x14,3,3 RPE 9,9,10

After being attacked by German Shepard earlier this night, I already felt a little burnt out from the encounter so I cut out the rest of accessories and conditioning.

6

Wait… what happened with a German Shepard?

7

Haha, yeah. It actually all turned out ok. I managed to keep it from sinking it’s teeth into me by deflecting it’s jaw and pinning it on the ground, but it still scraped me up with those teeth pretty good. The dog got loose and chased a cat into the wrong yard where it was shot with a BB gun, then it turned around my way and I was in it’s way of getting home so it lunged at me.

At the time I had no idea it was just trying to get home. Turns out the owners are really nice and when not being shot with bb’s, he’s a really nice dog.

8

Friday

ME pause squat
255x5 RPE 7-8
275x5 RPE 8
295x5 RPE 8
305x5 RPE 9

RE DB BP barely inclined
75x2x10 RPE 8
75x7 RPE 9

DE DL
315x18x1 15-30s rest
this was fun, I was able to keep my form consistent,
this time no kicking for that extra tension:

  1. Suck in my air at the top
  2. Sit back and down
  3. Grip the bar tight and set my lats/upper back forcefull
  4. Using the tension from that, sit back even more while keeping my shins into the bar
  5. Use that tension build in the hips and hams to explode up
    it worked a ton better than kicking which got my back loose and form inconsistent

1DB 1L RDL
30lbx2x15 per side RPE low 8

tate press/hammer curl/cuban press triset
30x2x12 RPE 8
30x12, 30x10 RPE 8
10lbx2x12 RPE 8

9

Saturday strength-endurance/blood flushing

light band/db front squat superset
25/ 40/handx25 RPE 7-8
25/ 30/handx25 RPE 7-8

pronated chin/elevated CG push up
20 RPE 10/25 RPE 9
9 RPE 9/21 RPE 9

mini-band pull aparts 4 kinds in a giant set for 2 of them, just trying to get a burn not even counting reps

should’ve done some abs, maybe later tonight

conditioning
standing battle ropes for 10 minutes

10

Monday

DE SSB Squats
210x15x2 30s rest
The ground felt like I was walking on foam and I just found a seat in autopilot without thought… next week’s going to tear me up

ME light touch, short pause, 2-board press
225x5 RPE 7-8
240x5 RPE 8
250x5 RPE 8
260x5 RPE 9… maybe even a ‘low’ 10

db RDL
80x12 90s
85x2x12 90s

1L VMO legpress
1ppsx15
1pps 10x15
1pps 25x15

machine row
150x2x12 60s
165x12

ab roll outs
3x10 60s

conditioning:
flipped tire for 15 minutes

11

Wednesday

DE Bench Press 3 grips
150x14x3 15-20s rest

ME 2 plate raised DL (like a mat pull)
345x5 RPE 7-8
375x5 RPE 8
395x5 RPE 8
405x5 RPE 8-9
form felt really good, I liked that advice about ‘wedging’ yourself into the bar at the start and slowly building tension into my hips and hams

Leg Press
4ppsx3x12 60s rest RPE 8

seated 1L mini-band leg curl a body length away from the anchor
2x20 just going for a burn and pump to keep my knees healthy

supinated chins
bw 30x10 RPE 8 90s
bw 30x6 RPE 8-9
bwx8 RPE 8

db JM press
40x3x12 60s RPE 8

conditioning:
bear crawls for 10 minutes

12

Idea for a transition block after accumulation:

purpose: acclimate to next block and get a deload and a chance to see where I’m at as far as CE’s go

notes:
-no ME work, replaced my RE work that helps prehab
-do half DE work for 1st week of straight week cycle, then work up to an RPE8 5 reps, no more than 8RPE
-work in Intensity supps, but keep it at a low RPE8 a total of 15-20 reps

13

[quote]Fletch1986 wrote:

when not being shot with bb’s, he’s a really nice dog. [/quote]

Hahah, yeah, I can imagine that irks most canines! Good to hear you got off relatively unscathed.

14

Friday

ME Chain Squat
255x5 RPE 7-8
275x5 RPE 8
295x5 RPE 8
315x5 RPE 8-9

barely incline db press
70lbx3x10 90s rest RPE 8

DE Deadlift
315x20x1 20-40s

tate press/hammer curl/cuban press triset all w/ dbs for 2 sets

15

[quote]kgildner wrote:

[quote]Fletch1986 wrote:

when not being shot with bb’s, he’s a really nice dog. [/quote]

Hahah, yeah, I can imagine that irks most canines! Good to hear you got off relatively unscathed.[/quote]

I’m quite glad too. I looked up what German Shepard’s bite full force can do and it can easily break a hand and leave gaping wounds that require lots and lots of stitches. I’m still not sure if I got off easy because I convinced it I wasn’t worth it by kicking the shit out of it and pinning it to the ground or just because it wanted to get home more than deal with me.

I do know it tried to get it’s jaws around my arm and hands, but I deflected the jaw by kicking it in the face and then the body which created some space. It then charged and lunged again. Since it was just on hind legs that made it easy to pin him with one arm since he was off balance. I did manage to pin him so that he couldn’t get both jaws on my hand but not close enough to keep him from scraping my hand up which he did, so I let go and was about to kick him to make space again but he backed up some in response. He still charged after me again, but I made a charging kick in response, it dodged the kick, but it had to back up so far that I had more than enough time to recompose. I think it thought about going after me again because he started walking towards me, but then started going the opposite way, looked back at me with the most quizzical look on it’s face with it’s back to me one last time, then trotted off.

I’m really surprised it kept on going after me after the first kick. Lucky for the dog too that it somewhat deflected my kicks because I’m almost certain had I landed them solid the way I intended, ribs would’ve been cracked and broken.

When I kicked it the first time in the face it moved just enough so my heel didn’t make full impact and my ankle rammed into it’s teeth so my ankle really got the worst of it. It’s very similar to if you punched someone in the teeth. It’s a big scrape with a couple of cuts in the scrape, but nothing serious. There were some really small scrape marks on my hand too, but those are totally healed already. I’ve just been making sure to keep it all cleaned really well and so far so good.

Holy crap, my legs and glutes were threatening to cramp up after I started to cool down. I don’t ever think I’d moved so quick in my life. I felt glad I’d taken that kung fu in HS and am doing the weightlifting.

16

[quote]budreiser wrote:
I like it. Have you ever looked into RTS training? It seems like something you’d like.[/quote]

I’ve been reading the RTS manual and I really like it. Thanks for the recommendation. I haven’t quite finished it yet, but I like the most about it the most that I can see implementing into my training is the stuff about RPEs which I’m doing already and managing weekly fatigue in a way better than just totally going by feel.

17

Monday

DE SSB Squat
225x17x2 15-20s rest
last couple of sets got a little slower than I wanted

ME Chain Bench
195x5 RPE 7-8
215x5 RPE 8
225 RPE 8
235 RPE 8-9

DB RDL
90x3x12 RPE 8
gotta make sure it’s all hip extension and not from the back. the last set i noticed there was back extension. pushing my hips back harder seemed to fix the problem.

cable row/curl/tri triset
90/50/90x3x15

18

Wednesday

DE Bench 3 diff. grips
160x16x3
accidentally put 10 more lbs on the bar and I was wondering why it seemed slightly slower

Chain Pull
315x5 RPE 7-8
345x5 RPE 8
375x5 RPE 8
395x4 RPE 9
I was having a really hard time locking in my lats on the very last set. I just don’t think they were strong enough.

BB Row
135x3x10 just below knees

Leg press
5ppsx10
4p 25psx10
4ppsx10

19

Friday

ME Parallel Pin Chain Squat
225x5 RPE 7-8
245x5 RPE 8
265x5 RPE 9

barely incline db press
70x2x12 RPE 8
70x10 RPE 9
90s rest all sets

DE DL
315x22x1 15-30s rest
setting the lats hard as the last thing before the bar takes off seems to do the trick. I still need to get my lats stronger as this got harder and harder as the sets wore on

20

I think I’ll do another 4 weeks of accumulation. This way, I’ll have a big base for my ‘strength pyramid’. Regardless, I could use the muscle. I should probably be closer to 200, but I don’t want it to be sloppy thus it’s going to take a lot of time so that means spending a lot of time on accumulation blocks. Next week will be that transition I was talking about earlier, except I’ll stick with accumulation type supps and accessories. Then I’ll do a straight weight cycle and focus harder on accessories and conditioning. The lactic acid cycle started taking a lot out of me as the volume progressed and I had to cut out accessories and conditioning. Wow that cycle is tough.

I really like the high frequency approach to concurrent training. I really think it’s helping my form too. I was worried doing ME for both DL and Squat on the same week would tear me a new one, but simply going for an RPE of 9 instead of 10 made it manageable. In fact, I think I’ll start pushing ME benching to a 9-10.

Tomorrow, work those accessories you missed and get in some conditioning of some sort. Maybe stair climbing while holding something heavyish.