Yeah, I know, but he advised me personally. I told him I was not advanced. We’ll see, I’ll try it out.
[quote]LiquidMercury wrote:
Dave Hoff is also stronger and an elite lifter. Louie, and other guys who have trained at westside all advocate that weaker/less proficient lifters stick with a bit higher %, mainly because you’re not capable of recruiting muscle like a more proficient lifter is.
So yes, while Dave Hoff may not go above 315 with weight, he doesn’t need to to be able to recruit the maximum amount of muscle whereas you are likely to need a higher %. Remember, just because Ronnie Coleman did something in bodybuilding doesn’t mean it’s going to work for the average person. In powerlifting, there are loading parameters for the elite, and then there are loading parameters for the mere mortal. Always keep that in mind.[/quote]
x2
-Dave hoff didn’t get where he is with those percentages unless he was on pcp and firing every motor unit at once.
Hey Storm, you mentioned the recovery times for workout based on muscles, ie 72 after ME style, all the way down to 12 hrs for small muscles. 2 questions here.
Why do you think the common recommendation for training forearms is every 4 days?
Also, how important is it that you fit those times frames? Meaning, would you recommend hitting biceps every 12 hrs? haha. The question is serious, but not the example…
[quote]VTTrainer wrote:
[quote]LiquidMercury wrote:
Dave Hoff is also stronger and an elite lifter. Louie, and other guys who have trained at westside all advocate that weaker/less proficient lifters stick with a bit higher %, mainly because you’re not capable of recruiting muscle like a more proficient lifter is.
So yes, while Dave Hoff may not go above 315 with weight, he doesn’t need to to be able to recruit the maximum amount of muscle whereas you are likely to need a higher %. Remember, just because Ronnie Coleman did something in bodybuilding doesn’t mean it’s going to work for the average person. In powerlifting, there are loading parameters for the elite, and then there are loading parameters for the mere mortal. Always keep that in mind.[/quote]
x2
-Dave hoff didn’t get where he is with those percentages unless he was on pcp and firing every motor unit at once.
Hey Storm, you mentioned the recovery times for workout based on muscles, ie 72 after ME style, all the way down to 12 hrs for small muscles. 2 questions here.
Why do you think the common recommendation for training forearms is every 4 days?
Also, how important is it that you fit those times frames? Meaning, would you recommend hitting biceps every 12 hrs? haha. The question is serious, but not the example…
[/quote]
If your hands go, you are screwed. You have tons of nerves and numerous sympathetic/parasympathetic responses that are qued by whatever your hands are doing. One common measure of hyper-sympathetic nervous activity is meauring grip strength and comparing it to a baseline. Significant, unexplained drops in grip strength coupled with feeling like shit = don’t train heavy. Wearing your hands out with tons of forearm work can trick your body into becoming hyper-sympathetic. This can interfere with recovery mechanisms if done too often.
I am actually messing around with this right now… not with biceps though. I have been getting in some kind of ab work and some kind of upper back work every day, sometimes twice a day, for the last 2 weeks. There is about 24 hours between the isolated work and so far so good. I’m going to do a heavy SSB squat next week to see if it had helped any. As far as the timeframe being important, I would suggest sticking with it. I am not pulling this out of my ass. These are suggestions by coaches and research. I am pretty sure Louie laid out some exact timelines in an older Westside article.
[quote]StormTheBeach wrote:
[quote]VTTrainer wrote:
[quote]LiquidMercury wrote:
Dave Hoff is also stronger and an elite lifter. Louie, and other guys who have trained at westside all advocate that weaker/less proficient lifters stick with a bit higher %, mainly because you’re not capable of recruiting muscle like a more proficient lifter is.
So yes, while Dave Hoff may not go above 315 with weight, he doesn’t need to to be able to recruit the maximum amount of muscle whereas you are likely to need a higher %. Remember, just because Ronnie Coleman did something in bodybuilding doesn’t mean it’s going to work for the average person. In powerlifting, there are loading parameters for the elite, and then there are loading parameters for the mere mortal. Always keep that in mind.[/quote]
x2
-Dave hoff didn’t get where he is with those percentages unless he was on pcp and firing every motor unit at once.
Hey Storm, you mentioned the recovery times for workout based on muscles, ie 72 after ME style, all the way down to 12 hrs for small muscles. 2 questions here.
Why do you think the common recommendation for training forearms is every 4 days?
Also, how important is it that you fit those times frames? Meaning, would you recommend hitting biceps every 12 hrs? haha. The question is serious, but not the example…
[/quote]
If your hands go, you are screwed. You have tons of nerves and numerous sympathetic/parasympathetic responses that are qued by whatever your hands are doing. One common measure of hyper-sympathetic nervous activity is meauring grip strength and comparing it to a baseline. Significant, unexplained drops in grip strength coupled with feeling like shit = don’t train heavy. Wearing your hands out with tons of forearm work can trick your body into becoming hyper-sympathetic. This can interfere with recovery mechanisms if done too often.
I am actually messing around with this right now… not with biceps though. I have been getting in some kind of ab work and some kind of upper back work every day, sometimes twice a day, for the last 2 weeks. There is about 24 hours between the isolated work and so far so good. I’m going to do a heavy SSB squat next week to see if it had helped any. As far as the timeframe being important, I would suggest sticking with it. I am not pulling this out of my ass. These are suggestions by coaches and research. I am pretty sure Louie laid out some exact timelines in an older Westside article.[/quote]
Hence why doing deadlifts with straps makes the lift not take as much out of me… and I was wondering how my forearms could demand so much recovery lol.
[quote]StormTheBeach wrote:
[quote]black_angus1 wrote:
[quote]simonsky96 wrote:
[quote]Jussi.U wrote:
Well… New guy here
I want to ask an i do big lifts (bench,deadlift) variations with one band? or should i get 2 of every band?[/quote]
here’s what I do for benching
[/quote]
I do that as well, except I don’t use 2.5’s.
Storm, what do you think of this for max effort days:
- Work up to top set as usual.
- Drop weight to 60-70% of the top set.
- Rep out, leaving a few reps in the tank.
I’ve done this in the past, for a bit of a hypertrophy/work capacity thing, but I’m not sure if it’s really the best thing for me.[/quote]
As long as you have a prgression and you can logically explain what you are doing with your training, then it will work. A prgression for a plan like that could look something like this:
Accumulation Block: Work up to your max, then go to some very general exercises (not reps with your ME exercises
Intensification Block:
Early in the Block: Work up to your max, then 60% for a rep max.
Later in the block: Work up to your max, 70% for a rep max.
Transformation Block
Early: Work up to your max, then find a 3-6rm
Later: recovery only
This is not a perfect plan or anything. I actually just pulled this out of my ass. Mess around and see what works for you.[/quote]
What do you mean by ‘general exercises’?
[quote]Razamataz wrote:
[quote]StormTheBeach wrote:
[quote]black_angus1 wrote:
[quote]simonsky96 wrote:
[quote]Jussi.U wrote:
Well… New guy here
I want to ask an i do big lifts (bench,deadlift) variations with one band? or should i get 2 of every band?[/quote]
here’s what I do for benching
[/quote]
I do that as well, except I don’t use 2.5’s.
Storm, what do you think of this for max effort days:
- Work up to top set as usual.
- Drop weight to 60-70% of the top set.
- Rep out, leaving a few reps in the tank.
I’ve done this in the past, for a bit of a hypertrophy/work capacity thing, but I’m not sure if it’s really the best thing for me.[/quote]
As long as you have a prgression and you can logically explain what you are doing with your training, then it will work. A prgression for a plan like that could look something like this:
Accumulation Block: Work up to your max, then go to some very general exercises (not reps with your ME exercises
Intensification Block:
Early in the Block: Work up to your max, then 60% for a rep max.
Later in the block: Work up to your max, 70% for a rep max.
Transformation Block
Early: Work up to your max, then find a 3-6rm
Later: recovery only
This is not a perfect plan or anything. I actually just pulled this out of my ass. Mess around and see what works for you.[/quote]
What do you mean by ‘general exercises’?[/quote]
Stuff that isn’t variations of the competition lifts, and in accumulation its without a barbell. Dumbell/cable work is what I’ve been doing.
[quote]PlainPat wrote:
[quote]Razamataz wrote:
[quote]StormTheBeach wrote:
[quote]black_angus1 wrote:
[quote]simonsky96 wrote:
[quote]Jussi.U wrote:
Well… New guy here
I want to ask an i do big lifts (bench,deadlift) variations with one band? or should i get 2 of every band?[/quote]
here’s what I do for benching
[/quote]
I do that as well, except I don’t use 2.5’s.
Storm, what do you think of this for max effort days:
- Work up to top set as usual.
- Drop weight to 60-70% of the top set.
- Rep out, leaving a few reps in the tank.
I’ve done this in the past, for a bit of a hypertrophy/work capacity thing, but I’m not sure if it’s really the best thing for me.[/quote]
As long as you have a prgression and you can logically explain what you are doing with your training, then it will work. A prgression for a plan like that could look something like this:
Accumulation Block: Work up to your max, then go to some very general exercises (not reps with your ME exercises
Intensification Block:
Early in the Block: Work up to your max, then 60% for a rep max.
Later in the block: Work up to your max, 70% for a rep max.
Transformation Block
Early: Work up to your max, then find a 3-6rm
Later: recovery only
This is not a perfect plan or anything. I actually just pulled this out of my ass. Mess around and see what works for you.[/quote]
What do you mean by ‘general exercises’?[/quote]
Stuff that isn’t variations of the competition lifts, and in accumulation its without a barbell. Dumbell/cable work is what I’ve been doing.[/quote]
Ok, then are you doing 80% of the ‘general exercise’ max? Do you think push-ups would work for an upper body ME day as I have a weight vest and no dumbells?. What would be an example of a lower body ‘general execise’?
[quote]Razamataz wrote:
[quote]PlainPat wrote:
[quote]Razamataz wrote:
[quote]StormTheBeach wrote:
[quote]black_angus1 wrote:
[quote]simonsky96 wrote:
[quote]Jussi.U wrote:
Well… New guy here
I want to ask an i do big lifts (bench,deadlift) variations with one band? or should i get 2 of every band?[/quote]
here’s what I do for benching
[/quote]
I do that as well, except I don’t use 2.5’s.
Storm, what do you think of this for max effort days:
- Work up to top set as usual.
- Drop weight to 60-70% of the top set.
- Rep out, leaving a few reps in the tank.
I’ve done this in the past, for a bit of a hypertrophy/work capacity thing, but I’m not sure if it’s really the best thing for me.[/quote]
As long as you have a prgression and you can logically explain what you are doing with your training, then it will work. A prgression for a plan like that could look something like this:
Accumulation Block: Work up to your max, then go to some very general exercises (not reps with your ME exercises
Intensification Block:
Early in the Block: Work up to your max, then 60% for a rep max.
Later in the block: Work up to your max, 70% for a rep max.
Transformation Block
Early: Work up to your max, then find a 3-6rm
Later: recovery only
This is not a perfect plan or anything. I actually just pulled this out of my ass. Mess around and see what works for you.[/quote]
What do you mean by ‘general exercises’?[/quote]
Stuff that isn’t variations of the competition lifts, and in accumulation its without a barbell. Dumbell/cable work is what I’ve been doing.[/quote]
Ok, then are you doing 80% of the ‘general exercise’ max? Do you think push-ups would work for an upper body ME day as I have a weight vest and no dumbells?. What would be an example of a lower body ‘general execise’?[/quote]
I don’t know anything about the 80% or how to plan that, wait for STB. Thats not exactly optimal the normal templates is:
Upper days:
ME/DE Work
Triceps
Chest/Shoulders
Back
(Maybe some bicepticons)
Lower Days:
ME/DE Work
Hamstrings
Low Back
Abs
(Quadcepticons?? if you want)
Some examples of general exercises for each:
Triceps: DB Extensions of any kind, pushdowns
Chest/Shoulders: All kinds of DB pressing, DB raises
Back: Kroc Rows, pulldowns
Hammys: DB RDls and SLDLs, hammy curls, GHR
Low back: Band GM’s, back extensions, reverse hyper
Abs: Cable abs, anything you can think of thats weighted without a barbell
[quote]Razamataz wrote:
[quote]PlainPat wrote:
[quote]Razamataz wrote:
[quote]StormTheBeach wrote:
[quote]black_angus1 wrote:
[quote]simonsky96 wrote:
[quote]Jussi.U wrote:
Well… New guy here
I want to ask an i do big lifts (bench,deadlift) variations with one band? or should i get 2 of every band?[/quote]
here’s what I do for benching
[/quote]
I do that as well, except I don’t use 2.5’s.
Storm, what do you think of this for max effort days:
- Work up to top set as usual.
- Drop weight to 60-70% of the top set.
- Rep out, leaving a few reps in the tank.
I’ve done this in the past, for a bit of a hypertrophy/work capacity thing, but I’m not sure if it’s really the best thing for me.[/quote]
As long as you have a prgression and you can logically explain what you are doing with your training, then it will work. A prgression for a plan like that could look something like this:
Accumulation Block: Work up to your max, then go to some very general exercises (not reps with your ME exercises
Intensification Block:
Early in the Block: Work up to your max, then 60% for a rep max.
Later in the block: Work up to your max, 70% for a rep max.
Transformation Block
Early: Work up to your max, then find a 3-6rm
Later: recovery only
This is not a perfect plan or anything. I actually just pulled this out of my ass. Mess around and see what works for you.[/quote]
What do you mean by ‘general exercises’?[/quote]
Stuff that isn’t variations of the competition lifts, and in accumulation its without a barbell. Dumbell/cable work is what I’ve been doing.[/quote]
Ok, then are you doing 80% of the ‘general exercise’ max? Do you think push-ups would work for an upper body ME day as I have a weight vest and no dumbells?. What would be an example of a lower body ‘general execise’?[/quote]
No. The general exercise’s are just super high volume geared towards improveing weaknesses and increasing GPP/conditioning. You don’t need a percent. Just do a shit load of whatever you are doing. I reccommended either 50-60 reps in 4-5 sets or 3 sets for time (either 30s, 45s, or 60s) earlier in the thread. Don’t over think it, just work really really hard.
Push ups would be a really bad ME exercise. As far as assistance work, they are awesome.
General Lower Body Exercises:
-Back- Back Extensions, Upper Back GMs, Band GMs, Single Leg GMs
-Hamstrings- Single Leg RDL, Single Leg SLDL, Hamstring Cruls
-General Leg Awesomeness- Bulgarian Split Squats, Lunges for time or distance, Lunge GMs
-Abs- Anything without a barbell
Pretty much anything without a barbell in your hands/on your back qualifies as general.
So, in case if anyone cares if this stuff works or we are talking out of our asses, here’s a little progress to keep you motivated and to jump on the wagon!
I am in week 4 of my accumulation block and last week I am doing GPP huge volume for my DE days
-On week 1 I did 20 sets x 2 with 50% of my squat for about 20 mins. This week I did 23 sets x 2 with 50% of my squat + 10 lbs for about 16-17 mins (stance and box being the same)
- On week 1 I did 20 sets x 3 with 50% of my bench for about 20 mins. This week I did 23 sets x 3 with 50% of my bench for 16 minutes.
How does this transfer to ME work?
For bench, my old 4-board raw max was 345x1. Last week I did 345x3 with plenty left in the tank for more rep work afterwards
For deadlift, my old 100lb plate deficit record was 345 + 50 lbs of chain x 1. This morning I did 385 + 50 lbs of chain for a single and it was pretty easy. Did more rep work afterwards. My deficit usually runs -100lbs from my off the floor conventional so I’m pretty sure I’m set for 500+ dead.
This shit works! You just gotta keep with it. Week 1 of accumulation block makes you feel like a train ran over you and you WILL walk like a penguin.
Week 2 gets a little better. By week 3 you are wrecking shit!
I can’t wait to get in my intensification block down the road. Can’t stress how much Accumulation block helps - I’ve pretty much doubled my workload in a session for the same amount of time. Mini-workouts on off days help me recuperate and stay fresh.
God willing and no serious injuries, I am getting more and more stoked about my second meet this coming June! Thanks STB and others for contributing!
[quote]mlekava000 wrote:
So, in case if anyone cares if this stuff works or we are talking out of our asses, here’s a little progress to keep you motivated and to jump on the wagon!
I am in week 4 of my accumulation block and last week I am doing GPP huge volume for my DE days
-On week 1 I did 20 sets x 2 with 50% of my squat for about 20 mins. This week I did 23 sets x 2 with 50% of my squat + 10 lbs for about 16-17 mins (stance and box being the same)
- On week 1 I did 20 sets x 3 with 50% of my bench for about 20 mins. This week I did 23 sets x 3 with 50% of my bench for 16 minutes.
How does this transfer to ME work?
For bench, my old 4-board raw max was 345x1. Last week I did 345x3 with plenty left in the tank for more rep work afterwards
For deadlift, my old 100lb plate deficit record was 345 + 50 lbs of chain x 1. This morning I did 385 + 50 lbs of chain for a single and it was pretty easy. Did more rep work afterwards. My deficit usually runs -100lbs from my off the floor conventional so I’m pretty sure I’m set for 500+ dead.
This shit works! You just gotta keep with it. Week 1 of accumulation block makes you feel like a train ran over you and you WILL walk like a penguin.
Week 2 gets a little better. By week 3 you are wrecking shit!
I can’t wait to get in my intensification block down the road. Can’t stress how much Accumulation block helps - I’ve pretty much doubled my workload in a session for the same amount of time. Mini-workouts on off days help me recuperate and stay fresh.
God willing and no serious injuries, I am getting more and more stoked about my second meet this coming June! Thanks STB and others for contributing![/quote]
No problem man. Thanks for posting and nice job on the PR’s. The higher volumes are boring as shit and feel terrible the first couple weeks. Just like you said, stick with it and then the results get nuts. Keep up the good work.
[quote]mlekava000 wrote:
So, in case if anyone cares if this stuff works or we are talking out of our asses, here’s a little progress to keep you motivated and to jump on the wagon!
I am in week 4 of my accumulation block and last week I am doing GPP huge volume for my DE days
-On week 1 I did 20 sets x 2 with 50% of my squat for about 20 mins. This week I did 23 sets x 2 with 50% of my squat + 10 lbs for about 16-17 mins (stance and box being the same)
- On week 1 I did 20 sets x 3 with 50% of my bench for about 20 mins. This week I did 23 sets x 3 with 50% of my bench for 16 minutes.
How does this transfer to ME work?
For bench, my old 4-board raw max was 345x1. Last week I did 345x3 with plenty left in the tank for more rep work afterwards
For deadlift, my old 100lb plate deficit record was 345 + 50 lbs of chain x 1. This morning I did 385 + 50 lbs of chain for a single and it was pretty easy. Did more rep work afterwards. My deficit usually runs -100lbs from my off the floor conventional so I’m pretty sure I’m set for 500+ dead.
This shit works! You just gotta keep with it. Week 1 of accumulation block makes you feel like a train ran over you and you WILL walk like a penguin.
Week 2 gets a little better. By week 3 you are wrecking shit!
I can’t wait to get in my intensification block down the road. Can’t stress how much Accumulation block helps - I’ve pretty much doubled my workload in a session for the same amount of time. Mini-workouts on off days help me recuperate and stay fresh.
God willing and no serious injuries, I am getting more and more stoked about my second meet this coming June! Thanks STB and others for contributing![/quote]
Excellant work on the PR’s. This is my first week that I will be running an accumulation block and plan on doing it for atleast 4, if not 5 weeks. I backed off ME days, just a bit, taking it to a 5 Rep Max, rather than a 1RM. I have Upper DE tonight and im actually stoked about the pain that will accompny 20 sets of bench. Again, great work
Yeah - In Accumulation block I work 2-3RMs in ME work. Only thing I still do singles are deadlift variations, but even with those I don’t go all-out max effort single, but rather, something comfortable and then drop enough lbs to stay within Prilepin’s 90%+ chart and do the required reps. As Storm said - leave the super straining and 1RMs for Intensification Block.
The DE bench was not that bad for me, mainly cause I would just lay on the bench and wonder what I got myself into. The first time I did 20+ sets of squats, however, I swear I saw Jesus at the end. The thought of doing 15-20 more singles on the deadlift immediately after physically depressed me!
First Accumulation DE workout completed. 20x3x185 completed in 13:49, 2 max rep sets, DB Ext and some rear laterals. Damn good thing I found this thread. Thanks STB, this is good shit!!
Alright, here goes. After a bit of tweaking, I believe I have what will work for me. I haven’t really figured out the whole accumulation/intensification stuff completely yet, but that will be something I look forward to reading.
Upper DE
Speed bench: 10x3
Dips 3x10 (I don’t have a dip belt so I only stick with BW for now)
DB flies 3x10
Barbell rows 3x5
Rear delt work (usually cable face pulls, some times rear delt flies or band face pulls)
Upper max effort
Main lifts: Floor press, CG bench, press, board press (will occasionally add chains to some of these)
Supplemental lifts:
DB bench 3x5 or work up to a 5RM or 6RM
Paused wide grip bench: 3x3 (I’ve been doing this for the past couple months, it has done wonders for my strength off the bottom)
DB rows: 3x5 or Kroc rows
Lower DE
Speed box squats: 8x2
Speed deadlifts: 8x2
GHR: 3x10
Front squat holds (started doing these last week, I love these as an ab “movement”)
Lower ME
Main lifts: good morning, front squat, deficit deadlift, rack/block pulls
Supplemental lifts:
RDL’s 3x5 or work to top set
Back raises 3x10
Front squat holds
For my max effort lifts, I’ve been rotating every week, and working up to either a 1, 2, or 3 rep max.
Dynamic work has been done with bands so far, but I just got access to some chains, so they will be in the mix. I’ve been doing three week waves where I do ~50%, 55%, 60% (total bar weight plus band tension at the bottom), and then using a different band and changing bar weight accordingly.
I used to do chins (as many as I could, but at least 30 total) on my upper DE days, but I am now going to do them every day between sets, as often as I can. My upper back sucks and needs more volume. I use a variety of grips, but mainly stick with close neutral grip, so I can get some bicep work in without doing curls.
On my off days, I’ve been doing a mini workout in my dorm room that consists of foam rolling, band traction, mobility work, stretching, tennis ball work, and various band movements, usually face pulls, curls, tricep pulldowns, and good mornings.
Conditioning consists of whatever hard cardio (some sort of HIIT on an elliptical, usually) after my DE days. Once all this snow and ice and crap is gone, I know a perfect hill for me to use for sprints. Also, whenever I go home, I drag my homemade sled and wrestle with my old high school team.
I compete at 198 but I’m trying to do a slooooow cut to 181.
This split is far from perfect, but it’s been working for me so far. Hopefully I can post a big PR total in April.
Hey stb I know in your death to fitness blog you do front squat holds for your core. How long do you try to hold them for.
[quote]mlekava000 wrote:
Yeah - In Accumulation block I work 2-3RMs in ME work. Only thing I still do singles are deadlift variations, but even with those I don’t go all-out max effort single, but rather, something comfortable and then drop enough lbs to stay within Prilepin’s 90%+ chart and do the required reps. As Storm said - leave the super straining and 1RMs for Intensification Block.
The DE bench was not that bad for me, mainly cause I would just lay on the bench and wonder what I got myself into. The first time I did 20+ sets of squats, however, I swear I saw Jesus at the end. The thought of doing 15-20 more singles on the deadlift immediately after physically depressed me![/quote]
Good, that means you are doing it right. haha. Good shit, man.
[quote]Chicksan wrote:
First Accumulation DE workout completed. 20x3x185 completed in 13:49, 2 max rep sets, DB Ext and some rear laterals. Damn good thing I found this thread. Thanks STB, this is good shit!![/quote]
Nice work. Good time on the bench.
[quote]Vladamir wrote:
Hey stb I know in your death to fitness blog you do front squat holds for your core. How long do you try to hold them for. [/quote]
Depends. Anywhere from 6-30 seconds depending on what I feel like I suck at/where I am in training. I am really finding that heavy carries work my abs better than anything else. The best ‘pick and hold’ ab exercise is with a cambered bar and as much ‘chaos’ weight as you can possibly handle. Chaos just means weight hanging from bands as opposed to just putting the weight on the bar. Just keep pushing the weights and the times and you will get stronger.
[quote]black_angus1 wrote:
Alright, here goes. After a bit of tweaking, I believe I have what will work for me. I haven’t really figured out the whole accumulation/intensification stuff completely yet, but that will be something I look forward to reading.
Upper DE
Speed bench: 10x3
Dips 3x10 (I don’t have a dip belt so I only stick with BW for now)
DB flies 3x10
Barbell rows 3x5
Rear delt work (usually cable face pulls, some times rear delt flies or band face pulls)
Upper max effort
Main lifts: Floor press, CG bench, press, board press (will occasionally add chains to some of these)
Supplemental lifts:
DB bench 3x5 or work up to a 5RM or 6RM
Paused wide grip bench: 3x3 (I’ve been doing this for the past couple months, it has done wonders for my strength off the bottom)
DB rows: 3x5 or Kroc rows
Lower DE
Speed box squats: 8x2
Speed deadlifts: 8x2
GHR: 3x10
Front squat holds (started doing these last week, I love these as an ab “movement”)
Lower ME
Main lifts: good morning, front squat, deficit deadlift, rack/block pulls
Supplemental lifts:
RDL’s 3x5 or work to top set
Back raises 3x10
Front squat holds
For my max effort lifts, I’ve been rotating every week, and working up to either a 1, 2, or 3 rep max.
Dynamic work has been done with bands so far, but I just got access to some chains, so they will be in the mix. I’ve been doing three week waves where I do ~50%, 55%, 60% (total bar weight plus band tension at the bottom), and then using a different band and changing bar weight accordingly.
I used to do chins (as many as I could, but at least 30 total) on my upper DE days, but I am now going to do them every day between sets, as often as I can. My upper back sucks and needs more volume. I use a variety of grips, but mainly stick with close neutral grip, so I can get some bicep work in without doing curls.
On my off days, I’ve been doing a mini workout in my dorm room that consists of foam rolling, band traction, mobility work, stretching, tennis ball work, and various band movements, usually face pulls, curls, tricep pulldowns, and good mornings.
Conditioning consists of whatever hard cardio (some sort of HIIT on an elliptical, usually) after my DE days. Once all this snow and ice and crap is gone, I know a perfect hill for me to use for sprints. Also, whenever I go home, I drag my homemade sled and wrestle with my old high school team.
I compete at 198 but I’m trying to do a slooooow cut to 181.
This split is far from perfect, but it’s been working for me so far. Hopefully I can post a big PR total in April.
[/quote]
What you have laid out would be more like an Intesnsification Block training session. Which means, higher intensities with moderate volumes. Speed work is for pure speed with a small emphasis on GPP and conditioning. ME Work is for ture 1rms and 3rms. All assistance work is geared towards maximizing absolute strength.
Accumulation means Moderate to High Intensities and Extreme Volume. Speed work is still fast but GPP/Conditioning is highly emphasised. ME work is for 3rms and 5rms. All asistance work is geared towards GPP, developing weaknesses, correcting imbalances and recovering from the previous competition.
Just make sure you have a progression and don’t just ‘Train 3 weeks, deload. Train 3 weeks, deload’ forever and ever. If there is no improvement, advancement, and positive direction in your training plan then there will be none of those qualities in your competition total either.