After a couple of bouts of training ADD and a foray into Olympic lifting, I’ve decided to get my act together and put my focus back into powerlifting. As the name of my log denotes, I’ll be applying Mike T’s RTS principles to the block periodization model. I’m not an expert on block periodization by any means, but if you have any specific questions about what I’m doing feel free to ask. My best lifts were posted in a meet last November, where I squatted 500, bench 370 and DLed 545. I’m probably a ways off strength-wise from these numbers right now, but give me a little time and I’ll be back.
8/17/2010
Wk 1 Day 1
Accumulation block
Reverse average band bench press (x4, @8-9, 5%)
340x4@8
355x4@8+
335x2x4@8,8
Paused close-grip floor press (x4, @8-9, 5%)
195x4@7+
215x4@8+
205x2x4@8,8
Chin-ups
BWx8,6,6
Barbell curls
3x10
Notes: Geez I’ve gotten weak as a damn kitten, but that’s what happens when you don’t bench for several months. I’m going to ease my way back into the volume so I don’t end up kicking my ass during my first training week. Not a bad session overall and assuming there’s some truth to this whole muscle memory thing, I should be able get back into moving some decent weights before too long.
[quote]mrodock wrote:
I’ll enjoy your crappy bench press while I can. From what I can tell the only thing missing from this bench and curls workout was some shadow boxing.
By the way, in your little introduction you should include that your lifts were done RAWZZZZZZZZZZZZZZZZZZ.[/quote]
But I didn’t do them raw, because I was wearing clothes and you know how much support you get out of a t-shirt, underwear, singlet, socks and shoes. I’d venture to guess I lifted all of 5 pounds on my own.
[quote]mrodock wrote:
I’ll enjoy your crappy bench press while I can. From what I can tell the only thing missing from this bench and curls workout was some shadow boxing.
By the way, in your little introduction you should include that your lifts were done RAWZZZZZZZZZZZZZZZZZZ.[/quote]
But I didn’t do them raw, because I was wearing clothes and you know how much support you get out of a t-shirt, underwear, singlet, socks and shoes. I’d venture to guess I lifted all of 5 pounds on my own.[/quote]
But I didn’t do them raw, because I was wearing clothes and you know how much support you get out of a t-shirt, underwear, singlet, socks and shoes. I’d venture to guess I lifted all of 5 pounds on my own.[/quote]
Not to even mention the BELT you used.[/quote]
You snitching bastard. I guess that means I actually accounted for negative poundage and I was just along for the ride.
Are you using the template from the article EFS had recently? I was thinking of trying some bloc periodization a while back but couldn’t find enough information to piece together a decent template. Any big goals for after the realization bloc?
Are you using the template from the article EFS had recently? I was thinking of trying some bloc periodization a while back but couldn’t find enough information to piece together a decent template. Any big goals for after the realization bloc?
[quote]Astar wrote:
Are you using the template from the article EFS had recently? I was thinking of trying some bloc periodization a while back but couldn’t find enough information to piece together a decent template. Any big goals for after the realization bloc?[/quote]
No, the EFS article was OK, but lacks some details that might make putting it into practice less than optimal. I’ve done a good bit of reading on BP (Issurin’s book, Verkoshansky, etc.) and have done some internet sleuthing as well. In addition, I used to subscribe to Mike Tuchscherer’s RTS custom training services and I learned a lot of what works and what doesn’t. I don’t have any specific goals just yet, just trying to get consistent again and rebuild my strength.
Notes: My work capacity has gone to total shit. It was pretty hot in the garage (~80 w/ the fan running), but damn I was winded after the squats. Box squats have worked pretty well for me in the past, especially when I pause on the box–and for reference it’s a 12" box, putting me about an inch or so below parallel. I wasn’t intentionally trying to push the bar speed, but I had pretty good pop coming off the box.
Snatch-grip DLs are always a lot of fun and I’m sure my upper and lower back will be feeling it tomorrow. Stuck with a hook grip and didn’t have any problems. Also, I must say that I’m impressed that people lighter than me can pull of a full snatch with this weight. While the reps moved with pretty good speed, I can’t imagine getting this weight over my damn head in a full squat position. I am not using the SSB for good mornings again because it feels like the bar is going to cut my damn head off and I don’t feel it as much in my hamstrings compared to the straight bar. Good session and maybe before too long I’ll be able to use real weights.
Notes: Bench felt pretty good today. Even though the weights are still light I had much better pop off the chest and weight felt lighter in my hands compared to last week. Back was still sore from snatch-grip pulls, but loosened up with the rows. Curls got the gunz pumped da fuck up. One week down, three more to go for accumulation block.
Notes: Felt good pulling against the bands. I rigged some eye bolts onto my platform based off the measurements of the Jumpstretch platform. The tension might have been a little different, but it was still very close so I’m guessing the bands add about 200 at the top of the lift. My old PR with this lift is about 370 (I’ll have to check to make sure) and I think with a few weeks of steady lifting I should be close to that again because the 315x4 moved with pretty solid speed.
My lower back was a little tired and considering the fact that I haven’t used chains for squats in a long time, I decided to stay on the conservative side. Squats were nice and deep, though the tempo was a little on the sluggish side. My abs were actually cramping up during the pulldowns so I had to skip the fourth set. Week 1 is in the books and I’m pretty satisfied with how I’m getting back into the swing of things.
[quote]mrodock wrote:
I really like this set-up a lot. How long is this cycle going to last and how long until you hit 9 RPE’s? Do you plan on adding exercises later?[/quote]
I figure it’ll run the course over 8 or 9 weeks, since I haven’t decided whether the realization block is going to be 2 or 3 weeks. That decision will depend on how well I make it out of the transmutation block, since they can be pretty hard on the body.
As for the RPEs, I’d like to avoid the 9s as much as I can until the trans block but sometimes you just can’t prevent them from happening or foresee a shitty training day.
Adding exercises might happen, but I prefer sticking with fewer exercises that I know work for me. You see some guys running accumulation blocks with 4-6 assistance lifts, but they typically have the luxury of training in pretty gyms with machines. I don’t :-(, which means I have to identify accessory work that provides the most bang for the buck. I’ll just add weight, sets and/or reps to cycle up the volume or intensity. Seems to be working OK.
[quote]mrodock wrote:
I really like this set-up a lot. How long is this cycle going to last and how long until you hit 9 RPE’s? Do you plan on adding exercises later?[/quote]
I figure it’ll run the course over 8 or 9 weeks, since I haven’t decided whether the realization block is going to be 2 or 3 weeks. That decision will depend on how well I make it out of the transmutation block, since they can be pretty hard on the body.
As for the RPEs, I’d like to avoid the 9s as much as I can until the trans block but sometimes you just can’t prevent them from happening or foresee a shitty training day.
Adding exercises might happen, but I prefer sticking with fewer exercises that I know work for me. You see some guys running accumulation blocks with 4-6 assistance lifts, but they typically have the luxury of training in pretty gyms with machines. I don’t :-(, which means I have to identify accessory work that provides the most bang for the buck. I’ll just add weight, sets and/or reps to cycle up the volume or intensity. Seems to be working OK.[/quote]
Sort of frightening how much sense all of that makes.
Notes: Felt stronger on bench this week. The first two reps with 380 were easy, but I didn’t get any leg drive on the third so it was appreciably slower. Floor press was a lot better this week and probably could have done more drop sets, but I figured enough was enough. I’d rather do pull-ups, but it takes too much effort to grip the damn cross-bar of the power rack (it’s a 2x2), making it more of a grip exercise than a back exercise. Pulldowns seemed liek a decent alternative. Forearms were on fire from using the thumbless grip on reverse curls. Good session. Maybe my bench press won’t be so pathetic for much longer.
Notes: Squat moved pretty well and got a decent amount of volume in today. Weights are still on the light side, but the lack of squatting from the past few months is still forcing me to get re-acclimated to feeling the weight on my shoulders.
Snatch-grip DLs were pretty easy although I used straps today because my hands were still a little beat up from the pulls against bands. Seemed like I did a million reps on the good mornings. I was pinched for time so I wasn’t able to fit in any ab work.
I’m interested to see how you run your BP program - it certainly seems to be going well so far. Are you planning a meet any time soon, or just looking to get back into the swing of things for the moment?
[quote]Element_26 wrote:
I’m interested to see how you run your BP program - it certainly seems to be going well so far. Are you planning a meet any time soon, or just looking to get back into the swing of things for the moment?[/quote]
The first 9 weeks will be a re-introductory in nature, but I do intend to compete in a meet in February.
Notes: Bench is showing some signs of life. With the exception of the third rep w/ 285, every set felt pretty explosive. I’m now able to get into a proper arch without my mid-back cramping up on me and my form actually feels pretty good. Now if I can just get some decent weight on the bar again, haha. Back was pretty cooked from the rows and my gunz were all swole from the curlz, biatches.
275x3@7
300x3@8
325x3@9 (hit pin on 3rd rep)
310x2x3@8,8+
Barbell shrugs
315x10
345x10
375x10
405x10
Notes: Good session. Top set of pulls got a little slow at lockout, but not grindingly slow and I could’ve popped through a couple more reps. This was the heaviest squat I’ve done in a while when you add in the chain weight (sad, I know) and I was pleased with how well the bar moved. I thought the pins were set low enough, but I guess not since I hit them on the third rep. Threw me off, although I didn’t have a lot of trouble with it. Went relatively heavy on shrugs to get the feeling of that weight in my hands.