Thursday:
a1. Med Ball Slam- 12# x10 x2
a2. Chest Pass- 12# x10 x2
b. Incline-
bar x10
115x5
150x5
175x5
195x12
c. Dumbbell Bench-
75x12
120x6
105x12
90x23
d1. Ring Dips- bw x20, x18, x12
d2. Four-way Raise- 15x12, x10, x8
Today:
a. Box Jump- 30"x5 x2
b. Deadlift-
135x5 x2
205x5
255x5
295x5
335x15
c. T-Bar Row-
90x10
135x10
160x10 x4
d. Chins- bw x15 x3
e. Supinated Pulldown-
200x6
180x12
160x18
f. Sled- 170x100m x5
Stronghold I was told to come to you with some questions about setting up a block program by Det. I read Block 2 from Issurin but still can’t figure out what I should be doing with sets x reps. I understand the point of the blocks and what exercises should be put where but the sets x reps confuses the hell out of me. I know its not a one plan fits all deal but would you be willing to point me in the right direction? I came up with:
Accumulation (4 weeks)
55% 4x6
60% 4x6
65% 4x6
70% 3x6
Transmution (3 weeks followed by deload):
80% 4x4
85% 5x3
90% 7x2
Realization (2 weeks)
95% 2x2
100% 2x1
Deload/restoration
Test
When I asked Det i was told these numbers are a bit unrealistic which they might be upon looking back at them. My numbers right now are somewhere around a 225 bench, 290 squat, and a 400 deadlift. Bodyweight is at 178.8 as of this morning, 17 years old, and 1.5-2 years training seriously. Sorry for jacking your log to post this, but thanks in advance.
[quote]PlainPat wrote:
Stronghold I was told to come to you with some questions about setting up a block program by Det. I read Block 2 from Issurin but still can’t figure out what I should be doing with sets x reps. I understand the point of the blocks and what exercises should be put where but the sets x reps confuses the hell out of me. I know its not a one plan fits all deal but would you be willing to point me in the right direction? I came up with:
Accumulation (4 weeks)
55% 4x6
60% 4x6
65% 4x6
70% 3x6
Transmution (3 weeks followed by deload):
80% 4x4
85% 5x3
90% 7x2
Realization (2 weeks)
95% 2x2
100% 2x1
Deload/restoration
Test
When I asked Det i was told these numbers are a bit unrealistic which they might be upon looking back at them. My numbers right now are somewhere around a 225 bench, 290 squat, and a 400 deadlift. Bodyweight is at 178.8 as of this morning, 17 years old, and 1.5-2 years training seriously. Sorry for jacking your log to post this, but thanks in advance.[/quote]
At your level of training experience and age, unidirectional loading is not only unnecessary, but also suboptimal. Your best bet would be to do something like 5/3/1, Texas Method (highly recommend both of these programs), etc. until distinct periods of unidirectional loading become necessary. Block periodization is sexy and cool, but don’t let shiny newness dictate your training path, be a pragmatist and take only the measures you need to take at a given time in order to progress.
Monday weirdness:
a. Throw complex- 12# x10 x2
b. Bench-
bar x10 x2
135x10
185x5
215x5
245x11
c. Decline-
135x10
225x10 x5
d. Seated Dumbbell Press-
55x10
70x12
55x25
e. Stretch Pushup- bw x30, x22, x18
f. Weighted Chin-
bw+45 x6
bw+20 x14
bw x18
g. Cable Row- 160x12 x3
h. Scarecrow- 15x15 x4
Yesterdie:
a. Seated Box Jump- 30"x5 x2
b. Squat-
bar x10 x2
135x5
215x5
250x5
285x7
c1. Lying Leg Curl w/1 second hold- 125x15 x3
c2. RFESS- 40kg x25 x3
d. Leg Press-
2pps x10 +calf raise x10
4pps x10 +calf raise x10
6pps x10 +calf raise x10
8pps+20 x6 +calf raise x10
6pps x17
5pps x33 drop
4pps x5
3pps x7
2pps x5
1pps x10
empty xelebentybillionowwww
So many stairs at work. FML.
[quote]Stronghold wrote:
[quote]PlainPat wrote:
Stronghold I was told to come to you with some questions about setting up a block program by Det. I read Block 2 from Issurin but still can’t figure out what I should be doing with sets x reps. I understand the point of the blocks and what exercises should be put where but the sets x reps confuses the hell out of me. I know its not a one plan fits all deal but would you be willing to point me in the right direction? I came up with:
Accumulation (4 weeks)
55% 4x6
60% 4x6
65% 4x6
70% 3x6
Transmution (3 weeks followed by deload):
80% 4x4
85% 5x3
90% 7x2
Realization (2 weeks)
95% 2x2
100% 2x1
Deload/restoration
Test
When I asked Det i was told these numbers are a bit unrealistic which they might be upon looking back at them. My numbers right now are somewhere around a 225 bench, 290 squat, and a 400 deadlift. Bodyweight is at 178.8 as of this morning, 17 years old, and 1.5-2 years training seriously. Sorry for jacking your log to post this, but thanks in advance.[/quote]
At your level of training experience and age, unidirectional loading is not only unnecessary, but also suboptimal. Your best bet would be to do something like 5/3/1, Texas Method (highly recommend both of these programs), etc. until distinct periods of unidirectional loading become necessary. Block periodization is sexy and cool, but don’t let shiny newness dictate your training path, be a pragmatist and take only the measures you need to take at a given time in order to progress.[/quote]
Alright I understand and worried as such when thinking about planning this. Thanks for the advice.
No problem.
a. Throws Complex- x10 x2
b. Incline-
bar x10 x2
135x5
160x3
185x3
205x8
c. Dumbbell Bench-
75x10
125x4
110x10
95x20
d1. Four-way Raise- 15x10 x4
d2. Upright Row- 90x12 x4
e. Seated Hammer Curl- 65x10 x3
f1. Barbell Curl- 105x8 x3
f2. Incline Tate Press- 35x12 x3
g1. Concentration Curl- 35x12 x3, then ran the rack down to nothing…lotta reps…deep burn
g2. Rope Pushdown- 65x12 x2
So how ya feelin’ today?
[quote]buckeye girl wrote:
So how ya feelin’ today? [/quote]
Turrible.
Last night:
a. Box Jump- 32" x5 x3
b. Deadlift-
135x5 x2
225x5
275x3
315x3
355x12
c. One-Arm Barbell Row-
45x10
105x6
95x12
80x25
d. Chins- bw x10 x5
e. One-Arm Smith Shrug- 100x20 x2
f. Bike Intervals- 30s sprint/2.5 minute cruise x10
Monday:
a. Throw Complex- 12# x5 x2
b. Bench-
bar x10 x2
135x5
205x3
235x3
260x6
c1. Speed Bench- 185+dbld minis x3 x4
c2. 30’ Incline- 185x8 x4
c3. Bench- 215x8 x2, 215x5, 195x5
d. Chins-
bw+50 x5
bw+35 x9
bw+20 x14
e. Hammer Row- 270x10 x5
Today:
a. Seated Box Jump- 32" x5 x2
b. Deadlift-
135x5
225x5
295x5
335x3
375x5
c1. Power Clean- 155x3 x4
c2. Snatch Pull- 155x3 x4
c3. Deadlift- 295x5 x4
d. Pull Up- bw x12 x4
e. TRX Row- bw x16, bw x13
c1. Power Clean- 155x3 x4
c2. Snatch Pull- 155x3 x4
c3. Deadlift- 295x5 x4
vomits
[quote]detazathoth wrote:
c1. Power Clean- 155x3 x4
c2. Snatch Pull- 155x3 x4
c3. Deadlift- 295x5 x4
vomits[/quote]
One of his training partners was thisclose.
[quote]buckeye girl wrote:
[quote]detazathoth wrote:
c1. Power Clean- 155x3 x4
c2. Snatch Pull- 155x3 x4
c3. Deadlift- 295x5 x4
vomits[/quote]
One of his training partners was thisclose.[/quote]
As was I.
Today:
a. Jump Pushup- x10 x2
b. Incline-
bar x10 x2
115x5
170x5
195x3
220x8 cluster reps
c. Dumbbell Floor Press-
65x20
95x20
95x16
d1. Front Raise- 35x12 x4
d2. Lateral Raise- 35x12 x4
d3. Band Pull Apart- mini x20 x4
e1. Reverse Preacher Curl- 45x8 x3
e2. Skull Crusher- 95x12 x3
f1. Alternating Dumbbell Curl- 50x10 x4
f2. Pushup- x30 x4
Then Italian food until failure.
[quote]Stronghold wrote:
Then Italian food until failure.[/quote]
I’d say that was a major success.
Monday-
a. Chest Pass- 16# x10 x3
b. Bench-
bar x10 x2
135x5
185x5
215x5
245x11
c1. Speed Bench- 185+dbld minis x3 x4
c2. 30’ Incline- 185x5 x4
c3. Bench- 215x5 x4
d. Weighted Chins-
50x5
35x10
25x14
e. Seated Cable Row- 165x12 x4
f. Rear Delt Machine- 160x10 x5
yesterday
a. Full Clean-
bar x5
95x5
115x5
135x5
150x5
b. Squat-
bar x10 x2
135x5
210x5
245x5
275x8
c1. RFESS- bw+vest+24kg(x2) x15 x3
c2. Single Leg Calf Raise- bw+vest x25 x3
d. Toes-to-bar- x10 x3
Today:
a. Incline-
bar x10 x2
115x5
150x5
175x5
195x11
175x14
150x30
b. Decline-
135x10
225x10 x3
c. Leaning Lateral Raise- 50x8 x4
d. Prone KB High Pull- 12kg x12 x3
e. Cross-body Hammer Curl w/fat grips- 45x12 x3
f. Incline Dumbbell Curl w/fat grips- 30x10 x4
g. Band Curl- light band x30
h. Rope Pushdown- 55x10 x7
I’ve had this song stuck in my head for like two days and I really don’t mind at all. Deal with it.
Yesterday:
a. Depth Jump- 18" x10
b. Box Squat Throw- 14# x10
c. Deadlift-
135x5
185x5
255x5
295x5
335x15
d. Press-
bar x5
80x5
95x5
115x5
e. 18" Step Up- bw+106 x8 x3
f. Ring Pullups- bw+36 x5 x6
g. Back XT- light band x50
Left shoulder is stupid jacked up. Spent about 20 minutes on the floor mobbing the shit out of it. Will be using a female training max on press and probably not pushing for extra reps for the next few months.
335x15 seriously?
[quote]detazathoth wrote:
335x15 seriously?[/quote]
Yarly. Got bored so I stopped.
a. Box Jump- 32" x10
b. Rotational Slam- 14# x10
c. Bench-
bar x10 x2
135x5
185x5
215x5
245x11
d. Squat, beltless-
bar x10
135x5
170x5
210x5
245x5
e. Dumbbell Bench- 100x15 x3
f. Chins- bw x20, x10, x8
Ropes- 30 minutes, 30s on, 90s off
I’m gonna hate you when I start doing this bullshit soon