[quote]Razamataz wrote:
Would something like this work:
[/quote]
Exactly like that only geared towards improving weaknesses (in this case size) on the powerlifts and less geared toward being a bodybuilder.
so whats everybody’s thoughts on how long to run Accumulation phase ?
pros and cons of 3 weeks versus 5 weeks…low level lifters versus higher level lifters … etc .
Im thinking of a 5 week , but it sounds like few others go that route .
[quote]marlboroman wrote:
so whats everybody’s thoughts on how long to run Accumulation phase ?
pros and cons of 3 weeks versus 5 weeks…low level lifters versus higher level lifters … etc .
Im thinking of a 5 week , but it sounds like few others go that route .[/quote]
Depends on a ton of factors. The most important being:
How bad you need GPP work
How far you are from your meet
If it’s a long time and your GPP sucks, go for 5 weeks. I would suggest using 4 weeks as a bare minimum, 3 weeks if you only have 6-8 weeks to compete.
[quote]StormTheBeach wrote:
[quote]marlboroman wrote:
so whats everybody’s thoughts on how long to run Accumulation phase ?
pros and cons of 3 weeks versus 5 weeks…low level lifters versus higher level lifters … etc .
Im thinking of a 5 week , but it sounds like few others go that route .[/quote]
Depends on a ton of factors. The most important being:
How bad you need GPP work
How far you are from your meet
If it’s a long time and your GPP sucks, go for 5 weeks. I would suggest using 4 weeks as a bare minimum, 3 weeks if you only have 6-8 weeks to compete.[/quote]
excellent…5 weeks it is then .
I just did the last ME day of current cycle , so Im going to skip the last DE day/s ( I had that shit set up wrong anyways), deload just a bit , and start the Accumulation block late next week…really looking forward to this .
thanks for the help everybody
Is there a chart that can tell me about how much each type band accelerates the rate of gravity? I know in the end it doesn’t really matter, I was just curious.
[quote]Fletch1986 wrote:
Is there a chart that can tell me about how much each type band accelerates the rate of gravity? I know in the end it doesn’t really matter, I was just curious.[/quote]
The new bands that EliteFTS is selling were tested extensively. Click on any of the Oynx bands and there should be a link to a chart.
As a raw lifter, I feel that DB bench helps me quite a bit for strength off the bottom. Is it okay to do a form of DB bench after Speed and ME bench so 2x/week? I know it’s up to me but I read an article or two and it says to only really do it once a week and the other do DB tricep extensions instead.
[quote]michael_xyz wrote:
As a raw lifter, I feel that DB bench helps me quite a bit for strength off the bottom. Is it okay to do a form of DB bench after Speed and ME bench so 2x/week? I know it’s up to me but I read an article or two and it says to only really do it once a week and the other do DB tricep extensions instead.[/quote]
It’s absolutely fine. Just keep track of rep records and try to break them constantly. Use different bench heights, through a band around your back, and change the direction you press as often as your imagination can keep up with it.
Thanks STB.
Also, for a raw squatter, would it be okay to split up RE work for ME and DE days between posterior chain work and quad work. Not ENTIRELY one or the other - but for example on one day focus hard on hamstrings, lower back, glutes and the other day focus mainly on quads. I’d still do some of the opposite stuff for the other day but keep it pretty light or something.
Just wondering if that sounds good. Just a way I thought about breaking it up.
[quote]michael_xyz wrote:
Thanks STB.
Also, for a raw squatter, would it be okay to split up RE work for ME and DE days between posterior chain work and quad work. Not ENTIRELY one or the other - but for example on one day focus hard on hamstrings, lower back, glutes and the other day focus mainly on quads. I’d still do some of the opposite stuff for the other day but keep it pretty light or something.
Just wondering if that sounds good. Just a way I thought about breaking it up.[/quote]
If you feel like you need the extra work, go for it. Just keep in mind that a really good squat is not necessaraly a hip and knee extension. It’s more of a hip abduction. I would strongly suggest traing your quads in the same plane you squat in. So, stuff like close stance, high box squats with varying bars and accommodated resistance would be good. Bulgarian squats and lunges would be better suited for the Accumulation Block but should have their place in training because everyone on earth has some sort of bi lateral deficit. Just stick with the guidlines that have been laid out (going from general to specific exercises and volumes on assistance work) and it shouldn’t hurt anything. Just make sure you are training them because they are weak and you want to develop them and not because you want ‘huge screamin’ quads, brah!’
just thought of another question . are DE lower percentages based on free squat max or box squat max ?
[quote]marlboroman wrote:
just thought of another question . are DE lower percentages based on free squat max or box squat max ?[/quote]
Based off of EXACTLY your best/most recent (which should be the same thing unless you had an injury) contest test. Don’t base it off of ‘where you think you are at’ and don’t round up. This is very important.
Good question.
[quote]StormTheBeach wrote:
[quote]marlboroman wrote:
just thought of another question . are DE lower percentages based on free squat max or box squat max ?[/quote]
Based off of EXACTLY your best/most recent (which should be the same thing unless you had an injury) contest test. Don’t base it off of ‘where you think you are at’ and don’t round up. This is very important.
Good question.[/quote]
got it . I’ll use my best weight since hernia surgery ( which was for a double around thanksgiving actually ).
thanks again
Re: Peaking for a comp
Is the preferred method for peaking this:
3 weeks out 1rm
2 weeks out 90% 1rm
Comp week - 50% 1RM/DE work
All sessions with normal assistance work? and are sessions stripped back to 1 session a week? Cheers!
I really wish I didn’t miss the part about not using barbell lifts in the Accumulation block.
How should I compensate if the bar speed is too slow on DE day? The other day I was grinding out reps at the weight I was planning to use and had to lower it to stay explosive. What weight should I then use for the rest of the block? Do I try the same weight again and see if it’s moving fast or do I rethink my wave? Can I also change other factors like the box height or my stance? How important is progressive overload in DE work?
Thats a lot of questions, but I have one more: How far ahead to they usually plan these meets? I realize this probably varies a lot from federation to federation, but I was looking for meets in the next few months on powerlifting watch, but there only seems to be one meet in my state (WA) this year, and it’s in two weeks. Do they just not plan these things out very far and they’ll be more coming here, or does my state really just suck that much?
[quote]Razamataz wrote:
Thats a lot of questions, but I have one more: How far ahead to they usually plan these meets? I realize this probably varies a lot from federation to federation, but I was looking for meets in the next few months on powerlifting watch, but there only seems to be one meet in my state (WA) this year, and it’s in two weeks. Do they just not plan these things out very far and they’ll be more coming here, or does my state really just suck that much?[/quote]
you can see out further by going to any specific fed’s website
Mike, in your latest video, I like to say that it makes a TON of sense. If I’m trying to do that in my squat, why not in the bench? It was an eye opener for me hahahaha
However, I don’t think it is an “error.” I’m an IPF lifter and this is one of the ways to increase one’s arch without the heel leaving the floor. I guess it’s pick your poison in this case, a higher arch vs. better capacity for leg drive.
[quote]marlboroman wrote:
[quote]StormTheBeach wrote:
[quote]marlboroman wrote:
just thought of another question . are DE lower percentages based on free squat max or box squat max ?[/quote]
Based off of EXACTLY your best/most recent (which should be the same thing unless you had an injury) contest test. Don’t base it off of ‘where you think you are at’ and don’t round up. This is very important.
Good question.[/quote]
got it . I’ll use my best weight since hernia surgery ( which was for a double around thanksgiving actually ).
thanks again[/quote]
Damn, Hernia surgeries suck. I have a titanium mesh screen the size of a soft ball in my stomach. It triggers a gag reflex everytim my belt hits it… which is a lot of fun in the bottom of my squat.
Did you get a screen? Or just a normal repair?
[quote]ThermalWarrior wrote:
Re: Peaking for a comp
Is the preferred method for peaking this:
3 weeks out 1rm
2 weeks out 90% 1rm
Comp week - 50% 1RM/DE work
All sessions with normal assistance work? and are sessions stripped back to 1 session a week? Cheers!
[/quote]
This is exactly why I left the Transformation Block kinda vague. It totally depends on the person. Personally, I can still hit a pretty heavy bench 2 weeks out. I switch to JUST assistance work on ME sq/dl day. And that is with ONLY 50% bar weight, no bands, for 10-12 sets.
Meet week is assistance work sunday-tuesday. Wednesday is a mock meet with 30% on all the lifts for 5-6 singles. Thursday is assistance work. Friday is off sometimes. Saturday is the meet (usually).
It’s whatever works for you. You are going to need to do a couple meets and try some different things out to see what works. I feel like hell by that last intensification week… that last thing I want to do is lift heavy for a 4th week. If your recovery capabilities are good, you might not have a problem. Just rememebr:
The three weeks leading up to that 90% beat the shit out of you. It’s going to feel very hard and heavy if you did the intensification block correctly. If it feels great, you may be peaking too early, which is not a bad thing because then you can prepare better for the next competition.
Does this help?
[quote]Razamataz wrote:
I really wish I didn’t miss the part about not using barbell lifts in the Accumulation block.
How should I compensate if the bar speed is too slow on DE day? The other day I was grinding out reps at the weight I was planning to use and had to lower it to stay explosive. What weight should I then use for the rest of the block? Do I try the same weight again and see if it’s moving fast or do I rethink my wave? Can I also change other factors like the box height or my stance? How important is progressive overload in DE work?
Thats a lot of questions, but I have one more: How far ahead to they usually plan these meets? I realize this probably varies a lot from federation to federation, but I was looking for meets in the next few months on powerlifting watch, but there only seems to be one meet in my state (WA) this year, and it’s in two weeks. Do they just not plan these things out very far and they’ll be more coming here, or does my state really just suck that much?[/quote]
You have a couple of options and probably a couple of problems with your bar speed. Make sure your technique is good before you change anything. Knees out, spread the floor with your feet, back tight, arch off the box, abs tight the whole time, drive into the bar to get off the box, etc. If that is all good, then you need to widen your stance and use a higher (parallel and above) box for at least one 3 week wave. Your hamstrings are weak if you can’t squat fast off a box. The wider stance and higher box will teach your hamstrings to flex harder and faster if your form is good. Another fix, Band tension. A shit load of it. If you go slow with bands, you’ll be too sore to eat for a month. You pretty much have to go fast or die. Don’t mess with the percentages (50%-60%) yet because getting the volume on speed day is the key to the whole entire system.
Also, its not progressive overload, it’s a repeating pendulum wave. The precents stay the same. They only time the weight goes up is when you set a new competition max in a meet.
Make sure you are warming up as well. Add in some jumps and throws before your mains lifts and on your off days. These help speed tremendously.
x2 on checking the fed websites. When you search on powerlifting watch, don’t look for a specific federation. It doesn’t matter. Find a meet that works for you, check the fed’s rules, then sign up for it and go wreck shit.