Week 4: Day 1:
-
Squat, Belt + Wraps - 4 singles @90% 525lbs (Planned Opener)
Reverse bands- 2 singles @97% (planned second attempt) 565lbs
-
Belt Squat Machine - 4x10
-
Band Leg Curls - 4xfailure
-
Medicine Ball Slam + Ab Wheel - 2xfailure
Det is it odd that I read block 2 from Issurin and I still can’t sit down and make a plan for block? I can’t make heads or tails of what to do with the sets x reps. I basically understand what the point of each block is and what exercises to choose but can’t figure out the sets x reps. Like for example something I drew up looked like:
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
Am I even in the right ballpark or…?
[quote]detazathoth wrote:
[/quote]
When you are lifting multiple singles at 90% how do you deal with this pyschologically?
Are you worried during the day before training that you might miss a rep? Do you even think about this sort of thing at all? If you had failed say the 3rd of the 4 singles, would you call it a day or try and do 2 more? Do you tend to get very pysched up before each rep or try and keep relatively cool?
[quote]PlainPat wrote:
Det is it odd that I read block 2 from Issurin and I still can’t sit down and make a plan for block? I can’t make heads or tails of what to do with the sets x reps. I basically understand what the point of each block is and what exercises to choose but can’t figure out the sets x reps. Like for example something I drew up looked like:
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
Am I even in the right ballpark or…?[/quote]
PM Stronghold
You’re not really in the right ball park, those rep schemes seem a bit unrealistic IMO
[quote]yolo84 wrote:
[quote]detazathoth wrote:
[/quote]
When you are lifting multiple singles at 90% how do you deal with this pyschologically?
Are you worried during the day before training that you might miss a rep? Do you even think about this sort of thing at all? If you had failed say the 3rd of the 4 singles, would you call it a day or try and do 2 more? Do you tend to get very pysched up before each rep or try and keep relatively cool?[/quote]
These two videos probably do a more accurate explanation of how I feel before a big day than me trying to type it all down. Oh, and I don’t try to get psyched up before a lift, I only use nose torque if my mind is not 100% focused on the task at hand.
“When you want to succeed as bad as you want to breathe, then you’ll be successful.”
[quote]detazathoth wrote:
[quote]PlainPat wrote:
Det is it odd that I read block 2 from Issurin and I still can’t sit down and make a plan for block? I can’t make heads or tails of what to do with the sets x reps. I basically understand what the point of each block is and what exercises to choose but can’t figure out the sets x reps. Like for example something I drew up looked like:
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
Am I even in the right ballpark or…?[/quote]
PM Stronghold
You’re not really in the right ball park, those rep schemes seem a bit unrealistic IMO
[/quote]
Alright I’ll find him. If you get a chance can you shoot him a PM to respond to me cause If i remember right I tried messaging him once and there wasn’t a response.
[quote]detazathoth wrote:
“When you want to succeed as bad as you want to breathe, then you’ll be successful.”
[/quote]
Thanks for the response and also taking the time to answer other people’s questions, it is really helpful.
[quote]yolo84 wrote:
[quote]detazathoth wrote:
“When you want to succeed as bad as you want to breathe, then you’ll be successful.”
[/quote]
Thanks for the response and also taking the time to answer other people’s questions, it is really helpful.[/quote]
Anytime man. I appreciate the fact that posters still care what I have to say and how I’m progressing haha
[quote]PlainPat wrote:
[quote]detazathoth wrote:
[quote]PlainPat wrote:
Det is it odd that I read block 2 from Issurin and I still can’t sit down and make a plan for block? I can’t make heads or tails of what to do with the sets x reps. I basically understand what the point of each block is and what exercises to choose but can’t figure out the sets x reps. Like for example something I drew up looked like:
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
Am I even in the right ballpark or…?[/quote]
PM Stronghold
You’re not really in the right ball park, those rep schemes seem a bit unrealistic IMO
[/quote]
Alright I’ll find him. If you get a chance can you shoot him a PM to respond to me cause If i remember right I tried messaging him once and there wasn’t a response.[/quote]
thepursuitofstrength.blogspot.com/2011/08/block-periodization.html
This isn’t a bad resource. Use prilepin’s chart to figure the right rep schemes for each individual week. The rep schemes you’re using aren’t progressive, 3 weeks of 4x6 at different percentages doesn’t allow for the Accumulation effect to occur.
Using Frey’s Accumulation Block example:
week 1- 60-65% 6x5
week 2- 65-70%% 5x5
week 3- 70-75% 5x4
week 4- 73-79% 4x4
See how this example is progressive as oppose to what you wrote?
[quote]detazathoth wrote:
[quote]PlainPat wrote:
[quote]detazathoth wrote:
[quote]PlainPat wrote:
Det is it odd that I read block 2 from Issurin and I still can’t sit down and make a plan for block? I can’t make heads or tails of what to do with the sets x reps. I basically understand what the point of each block is and what exercises to choose but can’t figure out the sets x reps. Like for example something I drew up looked like:
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
Am I even in the right ballpark or…?[/quote]
PM Stronghold
You’re not really in the right ball park, those rep schemes seem a bit unrealistic IMO
[/quote]
Alright I’ll find him. If you get a chance can you shoot him a PM to respond to me cause If i remember right I tried messaging him once and there wasn’t a response.[/quote]
thepursuitofstrength.blogspot.com/2011/08/block-periodization.html
This isn’t a bad resource. Use prilepin’s chart to figure the right rep schemes for each individual week. The rep schemes you’re using aren’t progressive, 3 weeks of 4x6 at different percentages doesn’t allow for the Accumulation effect to occur.
Using Frey’s Accumulation Block example:
week 1- 60-65% 6x5
week 2- 65-70%% 5x5
week 3- 70-75% 5x4
week 4- 73-79% 4x4
See how this example is progressive as oppose to what you wrote?
[/quote]
Building off this for transmution would this be a good example:
w1 80-83% 4x3
w2 84-86% 3x3
w3 87-89% 3x2
Restoration
Then Realization:
w1 90-95% 2x2
w2 96-100% 2x1
restoration
Test?
Week 4: Day 2:
-
Bench, Paused - 4 singles @90% 370lbs
+reverse bands- 2 singles @95% (planned second attempt) 405lbs
-
CSR + Band Pull Aparts - 4x10-12
-
Facepulls - 4x15
-
Band Pushdowns - 4xfailuire
[quote]PlainPat wrote:
[quote]detazathoth wrote:
[quote]PlainPat wrote:
[quote]detazathoth wrote:
[quote]PlainPat wrote:
Det is it odd that I read block 2 from Issurin and I still can’t sit down and make a plan for block? I can’t make heads or tails of what to do with the sets x reps. I basically understand what the point of each block is and what exercises to choose but can’t figure out the sets x reps. Like for example something I drew up looked like:
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
Am I even in the right ballpark or…?[/quote]
PM Stronghold
You’re not really in the right ball park, those rep schemes seem a bit unrealistic IMO
[/quote]
Alright I’ll find him. If you get a chance can you shoot him a PM to respond to me cause If i remember right I tried messaging him once and there wasn’t a response.[/quote]
thepursuitofstrength.blogspot.com/2011/08/block-periodization.html
This isn’t a bad resource. Use prilepin’s chart to figure the right rep schemes for each individual week. The rep schemes you’re using aren’t progressive, 3 weeks of 4x6 at different percentages doesn’t allow for the Accumulation effect to occur.
Using Frey’s Accumulation Block example:
week 1- 60-65% 6x5
week 2- 65-70%% 5x5
week 3- 70-75% 5x4
week 4- 73-79% 4x4
See how this example is progressive as oppose to what you wrote?
[/quote]
Building off this for transmution would this be a good example:
w1 80-83% 4x3
w2 84-86% 3x3
w3 87-89% 3x2
Restoration
Then Realization:
w1 90-95% 2x2
w2 96-100% 2x1
restoration
Test?[/quote]
That works
[quote]detazathoth wrote:
[quote]PlainPat wrote:
[quote]detazathoth wrote:
[quote]PlainPat wrote:
[quote]detazathoth wrote:
[quote]PlainPat wrote:
Det is it odd that I read block 2 from Issurin and I still can’t sit down and make a plan for block? I can’t make heads or tails of what to do with the sets x reps. I basically understand what the point of each block is and what exercises to choose but can’t figure out the sets x reps. Like for example something I drew up looked like:
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
Am I even in the right ballpark or…?[/quote]
PM Stronghold
You’re not really in the right ball park, those rep schemes seem a bit unrealistic IMO
[/quote]
Alright I’ll find him. If you get a chance can you shoot him a PM to respond to me cause If i remember right I tried messaging him once and there wasn’t a response.[/quote]
thepursuitofstrength.blogspot.com/2011/08/block-periodization.html
This isn’t a bad resource. Use prilepin’s chart to figure the right rep schemes for each individual week. The rep schemes you’re using aren’t progressive, 3 weeks of 4x6 at different percentages doesn’t allow for the Accumulation effect to occur.
Using Frey’s Accumulation Block example:
week 1- 60-65% 6x5
week 2- 65-70%% 5x5
week 3- 70-75% 5x4
week 4- 73-79% 4x4
See how this example is progressive as oppose to what you wrote?
[/quote]
Building off this for transmution would this be a good example:
w1 80-83% 4x3
w2 84-86% 3x3
w3 87-89% 3x2
Restoration
Then Realization:
w1 90-95% 2x2
w2 96-100% 2x1
restoration
Test?[/quote]
That works[/quote]
what do you think are appropriate strength levels to start using block?
[quote]PlainPat wrote:
[quote]detazathoth wrote:
[quote]PlainPat wrote:
[quote]detazathoth wrote:
[quote]PlainPat wrote:
[quote]detazathoth wrote:
[quote]PlainPat wrote:
Det is it odd that I read block 2 from Issurin and I still can’t sit down and make a plan for block? I can’t make heads or tails of what to do with the sets x reps. I basically understand what the point of each block is and what exercises to choose but can’t figure out the sets x reps. Like for example something I drew up looked like:
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
Am I even in the right ballpark or…?[/quote]
PM Stronghold
You’re not really in the right ball park, those rep schemes seem a bit unrealistic IMO
[/quote]
Alright I’ll find him. If you get a chance can you shoot him a PM to respond to me cause If i remember right I tried messaging him once and there wasn’t a response.[/quote]
thepursuitofstrength.blogspot.com/2011/08/block-periodization.html
This isn’t a bad resource. Use prilepin’s chart to figure the right rep schemes for each individual week. The rep schemes you’re using aren’t progressive, 3 weeks of 4x6 at different percentages doesn’t allow for the Accumulation effect to occur.
Using Frey’s Accumulation Block example:
week 1- 60-65% 6x5
week 2- 65-70%% 5x5
week 3- 70-75% 5x4
week 4- 73-79% 4x4
See how this example is progressive as oppose to what you wrote?
[/quote]
Building off this for transmution would this be a good example:
w1 80-83% 4x3
w2 84-86% 3x3
w3 87-89% 3x2
Restoration
Then Realization:
w1 90-95% 2x2
w2 96-100% 2x1
restoration
Test?[/quote]
That works[/quote]
what do you think are appropriate strength levels to start using block?[/quote]
Block Periodization was originally intended for Olympic calibered athletes, so Elite Class Powerlifters
[quote]detazathoth wrote:
[quote]PlainPat wrote:
[quote]detazathoth wrote:
[quote]PlainPat wrote:
[quote]detazathoth wrote:
[quote]PlainPat wrote:
[quote]detazathoth wrote:
[quote]PlainPat wrote:
Det is it odd that I read block 2 from Issurin and I still can’t sit down and make a plan for block? I can’t make heads or tails of what to do with the sets x reps. I basically understand what the point of each block is and what exercises to choose but can’t figure out the sets x reps. Like for example something I drew up looked like:
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
Am I even in the right ballpark or…?[/quote]
PM Stronghold
You’re not really in the right ball park, those rep schemes seem a bit unrealistic IMO
[/quote]
Alright I’ll find him. If you get a chance can you shoot him a PM to respond to me cause If i remember right I tried messaging him once and there wasn’t a response.[/quote]
thepursuitofstrength.blogspot.com/2011/08/block-periodization.html
This isn’t a bad resource. Use prilepin’s chart to figure the right rep schemes for each individual week. The rep schemes you’re using aren’t progressive, 3 weeks of 4x6 at different percentages doesn’t allow for the Accumulation effect to occur.
Using Frey’s Accumulation Block example:
week 1- 60-65% 6x5
week 2- 65-70%% 5x5
week 3- 70-75% 5x4
week 4- 73-79% 4x4
See how this example is progressive as oppose to what you wrote?
[/quote]
Building off this for transmution would this be a good example:
w1 80-83% 4x3
w2 84-86% 3x3
w3 87-89% 3x2
Restoration
Then Realization:
w1 90-95% 2x2
w2 96-100% 2x1
restoration
Test?[/quote]
That works[/quote]
what do you think are appropriate strength levels to start using block?[/quote]
Block Periodization was originally intended for Olympic calibered athletes, so Elite Class Powerlifters
[/quote]
understood, thanks for the advice
Week 4 Day 3
- Deadlift - worked up to 585, 605
- Leg Curls - 4 sets
- GHR - 4 sets
- Abs - 4 sets
Week 3: Day 1:
-
Squat - 3 singles @95% 555lbs
+reverse bands - 2 singles @105% (planned third attempt) 615lbs
-
Leg Curls - 4xfailure
-
GHR - 4xfailure
-
Sledgehammer + Ab Wheel - 4x8-10
some serious weight being shifted! beautiful tech too.
Week 3: Day 2:
-
Bench Press - 3 singles @ 95% 390lbs
-
CSR - 4x8-10
-
Facepulls - 4x15
-
Pushdowns + DB Curls - 4xfailure