Week 4, Day 1
Monday
Olympic Squat, Beltless
50% 1x5 265lbs
60% 1x4 315lbs
70% 2x3 370lbs
80% 5x3 420lbs
Bench, Paused, Pinky on Rings
55% 1x5 225lbs
65% 1x5 265lbs
75% 5x4 305lbs
Scarecrows - 5x10
Dips - 5x8
Olympic Front Squat, Beltess
40% 2x5 210lbs
50% 2x4 265lbs
60% 3x3 315lbs
Good mornings - 5x5
http://www.elitefts.com/documents/block_periodization.htm
http://www.spts.org/assets/files/Special%20Interest%20Groups/Block%20Periodization%20summary.pdf
http://www.apec-s.com/Science%20of%20Periodization%20Part%20I.pdf
Any number of these resources will be a good primer to understanding block periodization/periodization in general
http://www.cycle-ops.com/en/athletes/athlete-blog/296-block-periodization-for-advanced-athletes.html
Sheiko looks pretty sexy not gonna lie. Benching is looking strong. Squat obvi as well.
teach me how to 405
[quote]detazathoth wrote:
I don’t necessarily think box squats are necessarily bad for raw squatting, but in my opinion, how must people box squat in terms of programming and execution is done wrong.[/quote]
Could you elaborate your thoughts on this? I read often that for raw lifters you should box squat similar to your raw squat form and always make sure your box is not higher than depth
I’m following
[quote]detazathoth wrote:
Well, I’m not calling you out or anything, this is a general statement, but 99% of people that I see box squat fuck it up.
That’s literally one of the few videos I’ve seen of a properly executed box squat. Special lifts like that have to be coached and cued all the time because there’s more things a lifter has to do right in a box squat than they would have to do in a free squat. Also, I do think the mechanics of a box squat is like lifting in a monolift/multi ply squat combo. I can see how it could work for a raw squatter, squatting out of a monolift, but for most guys that don’t use it, the box squat won’t help out their squat period.
I believe in doing a lot of ab work, but because Sheiko doesn’t have a lot of direct ab work, I try to make up for it by doing all my lifts beltless, and only use it minimally. Unless I state otherwise, every lift is beltless.
[/quote]
What an A-hole for calling me out! I got vids brah! Just kidding. I’m sure my box squat technique was much like a monkey humping a door knob. That’s a hilarious mental image.
[quote]bugeishaAD wrote:
Sheiko looks pretty sexy not gonna lie. Benching is looking strong. Squat obvi as well.
teach me how to 405[/quote]
Gracias Senor, I’m feeling confident that after all this volume, I should be good enough to hit 405+ at this point. I found out that the olympic shoes that I wear while benching was killing my leg drive, and I went back to my Asics. HUGE difference in leg drive, feeling much better on the bench now.
I wish I had your abs 
[quote]xdsho wrote:
[quote]detazathoth wrote:
I don’t necessarily think box squats are necessarily bad for raw squatting, but in my opinion, how must people box squat in terms of programming and execution is done wrong.[/quote]
Could you elaborate your thoughts on this? I read often that for raw lifters you should box squat similar to your raw squat form and always make sure your box is not higher than depth[/quote]
Straight from Yoda himself. Watching the box squat demo video, Laura does the ideal box squat. I don’t think it’s physically possible to box squat they way Louie writes without a monolift. I can’t imagine walking out my squat, and going ULTRA wide to the point of how Laura does.
[quote]spar4tee wrote:
I’m following[/quote]
Thanks man, I appreciate the support/following.
I’ll say this in response to a lot of the questions about block periodization:
Square peg, round hole.
[quote]Stronghold wrote:
I’ll say this in response to a lot of the questions about block periodization:
Square peg, round hole.[/quote]
x2
Block isn’t a routine ala 5/3/1
It’s a concept designed as a method of organizing means effectively towards a specific end. With Block, you can have several programs that all use the block concept and NONE of them will look alike, everything else is individualized. With high level of sport or performance, high concentrations of workloads are needed to develop specific abilities. High level athletes need high level of stimulation, that’s where the concentrated workloads are programmed on.
With regards to Block Periodization, or Periodization questions in general. Categorical thinking (putting ideas into “boxes”) is common among people. It’s beneficial in that it allows us to speed up decision making and it makes life all-around easier to think about. But it has limitations in that the ideas often don’t fit perfectly into the boxes that they are placed in.
I’m not going to say that I’m against categorical thinking I’m not. But if a topic is important to you, then you’d be well advised to limit your categorical thinking to a degree. Questions such as
“How would you set up a block routine using Prelipen’s guide to add some mass while preserving or improving strength?”
tells me you don’t really understand what Block Periodization is. I’m not trying to be a dick, or the bad guy when I say that some of you may not understand these ideas because you’re using categorical thinking in order to understand these ethereal ideas, when you’re trying to see them as just a mundane concept i.e. another rep/set scheme
You have to take a pragmatic, needs based approach to programming rather than just throwing the kitchen sink at it all the time and hoping something sticks. Find the critical path, exploit it, and progress onwards
Mr Sheiko,
Instead of 5x10 flyes, I did 3x10 flyes and 3x10 bent over laterals. Am I going to die?
I wish I could come get yelled at and berated in Boston when my form breaks down on 13-board presses.
Actually srs.
[quote]SSC wrote:
I wish I could come get yelled at and berated in Boston when my form breaks down on 13-board presses.
Actually srs.[/quote]
But I thought you already had perfect squat form.
[quote]inkaddict wrote:
Mr Sheiko,
Instead of 5x10 flyes, I did 3x10 flyes and 3x10 bent over laterals. Am I going to die?[/quote]
Your shoulders will blow out, so yes, you’re going to die.
[quote]detazathoth wrote:
[quote]inkaddict wrote:
Mr Sheiko,
Instead of 5x10 flyes, I did 3x10 flyes and 3x10 bent over laterals. Am I going to die?[/quote]
Your shoulders will blow out, so yes, you’re going to die.[/quote]
Shit. Thanks bro.
RIP
[quote]inkaddict wrote:
[quote]detazathoth wrote:
[quote]inkaddict wrote:
Mr Sheiko,
Instead of 5x10 flyes, I did 3x10 flyes and 3x10 bent over laterals. Am I going to die?[/quote]
Your shoulders will blow out, so yes, you’re going to die.[/quote]
Shit. Thanks bro.
RIP[/quote]
LOL
But in all seriousness, I will drop accessory work at times because 1) I am pressed for time 2) my energy level sucks that day 3) I don’t like a particular exercise 4) a particular body part feels like it needs a break. Figure out how to make it work for you. The templates aren’t written in stone.
I don’t know that I’ve made this perfectly clear, so I’m going to make a statement for anyone who follows this log and is interested in Sheiko style training:
I don’t think the Sheiko percentages are written in stone. If you are doing these programs and find that one of the lifts is seeming too easy or too hard, adjust your training max accordingly. I would however, suggest to try doing Paused Bench Presses before increasing your training numbers on Bench before thinking it’s too easy.
I like that post on block periodization.
Sorry we’re all sheep, jeez.
[quote]bugeishaAD wrote:
I like that post on block periodization.
Sorry we’re all sheep, jeez.[/quote]
Thanks luv
LOL I was expecting someone to say something along those lines. Look, all I’m saying about Block is that it’s not a routine, it’s a concept. A sports performance concept at that, so trying to think about using at as a bodybuilding or gym rat routine is just simply the wrong way to look at it.
That’s all.