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Post Info TOPIC: Block Periodization Log


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RE: Block Periodization Log
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Accumulation

warmup
foam roll
PVC pipe roll
static stretch
TKE's off box

raw sumo - 255x6x3 sets, no belt
raw conventional - 275x10, 295x10, no belt, touch and go
single leg squat - bw x 8x2 sets
GHR - bw x 10x3 sets
GHR abs - 10lbs x 10x3 sets

cool down
foam roll
PVC pipe rol
static stretch

My hips have been feeling a bit off in the hole on squat and i thought it was because of my right knee, but have now realized its because my right hip is entirely more flexiblity than my left. Could feel it on sumo and single leg squats today. With my knee deal i did alot of stretching for my right but only some for my left. So will try and get that evened out in accumulation to help avoid injury in transmutation.

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Accumulation

warmup
foam roll
static stretch
shoulder circuit
EQI pushup

raw bench - 205x5x3 sets, no wraps
raw 3 board - 225x10, 255x10, RPE 8ish, no wraps
pullups - bw x 12, 10, 8, 8
tate press - 35x12, 40x12x3 sets
face pulls - 60x12x4 sets
straight bar curl - 55x12, 60x12x3 sets
side raise - 20x10+15x8, 20x10+15x10, drop sets

Good day, liking the use of higher reps in this training block thus far. I'd like to hit 295-315 on 3 board for 8 reps at the end of this training cycle.

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Accumulation

warmup
foam roll
lacross ball
massage stick
glute circuit
TKE's off box
seated box jumps

raw squat (metal shoes) - 245x5x3 sets, no belt
olympic squat (oly shoes) - 225x10, 245x10, RPE 8.5ish, valeo belt
reverse hyper - 270lbs x 12x3 sets
ISO grappler hold - 90x30 sec, 115x30 sec, 140x30 sec
front plank - bw x 60 sec x 2 sets

Ran out of time today, had planned to do some more ab work. My oly squat is definately stronger than my wider stance raw free squat right now. Need to bring my wider stance raw squat up cause i think it will correlate more to my geared squat. My back felt a little funny after the last set of olympic squats, i may have been bouncing them too much out of the hole and rounding my back a little. I'm sure i'll be fine though. Doing sets of 10 is more the problem on squats than the weight, hopefully the sets of 10 will condition me a little and i can really knock out some heavy sets of 8 in the next couple weeks.

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Accumulation

warmup
foam roll
massage stick
shoulder circuit

flat db press - 75x12x4 sets
seated row - 185x12x2 sets, 205x12, 185x12
pushdowns - 50x12x4 sets
CSR ISO retractions - 70x30 sec x 2 sets
ISO scarecrows - minis x 30 sec x 2 sets
hammer curls - 30x12x4 sets

Alactic Conditioning
prowler sprints - 50lbs x 12 trips

Having to do four days in a row this week to get all my days in since i'm leaving town this weekend. Still pretty sore from monday but a decent workout. The prowler sprints felt a little slower than last week as well, not quite as explosive but overall conditioning was better. Did all of this including the conditioning in about 90 minutes.

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Accumulation

warmup
foam roll
static stretch

raw sumo - 275x5x3 sets, no belt
raw conventional - 315x10, 365x10, RPE 8ish, belt on second set
single leg squat - bw x 8x4 sets
GHR - 8" box x 12x4 sets
GHR abs - 10lbs x 12x4 sets

prowler sprints - 2 trips, pushed it in from outside

Raw sumo is feeling good, as it should with 275. Conventional feels really good too, i know i said it was RPE 8 last week at 295 and this week at 365, its hard to tell how many reps i have left at that high of a rep range, because its almost my conditioning that determines how many reps i can do, but definately had a few left at 365. Will try and hit 385 for 10 next week and may try and run it up to 425 when i do sets of 8. End of a kinda rough week of training since i had to do four in a row to get all my work in but now will have 3 days completely off.

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Accumulation

warmup
foam roll
lacross ball
massage stick
static stretch
shoulder circuit

raw bench - 220x4x3 sets, no wraps
3 board - 275x10 RPE 8.5, 275x6 RPE 8.5-9, wraps on second set only
pullups - bw x 12x2 sets, bw x 7x2 sets
tate press - 40x12, 45x12x2 sets, 45x10
face pulls - 70x12x4 sets
straight bar curls - 65x12x4 sets

3 board is an odd spot for me, its right at the spot where i start to flare my elbows so its hard to figure out if i should tuck my elbows at the beginning or just keep that flared the entire time. Start to incorporate the shirt next week a little bit.

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Accumulation

warmup
foam roll
massage stick
lacross ball
static stretch
glute circuit
TKE's off box
seated box jumps

raw squat (metal shoes) - 265x4x3 sets, no belt on first two
olympic squat (oly shoes) - 275x10, 275x8, RPE 8.5ish
reverse hyper - 320x12x4 sets
planks - bw x 90 sec x 2 sets

The two sets of olympic squats totally gassed me so i didnt get as much ab work in as i wanted. I'm totally confident that not one rep of the olympic squats looked like i had ever squatted before in my life. Each rep felt different and ****ty, but i was able to keep pumping them out. Knee wasn't bothering me a little bit today, not sure why. I'm also confident that i have the weakeast lower body of anybody in the world who squats 650 and pulls 600. My hips and quads are super weak, thus my weak ass raw squat. Must fix this.

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Accumulation

warmup
foam roll
eccentric one leg squats
shoulder circuit

flat db press - 80x12x4 sets
seated rows - 185x12, 195x12x2 sets, 205x12
pushdowns - 55x12x4 sets
hammer curls - 40x12x2 sets, 35x12x2 sets
ISO scarecrows - mini x 25 sec x 3 sets

prowler sprints - 50lbs x 10 sprints
regular sprints x 4 (which included total domination of James who is 16)
35 minutes - AVG HR 153 (130-170)

I'm more out of shape doing the sprints than i thought. It took me alot longer to get my HR back down so i decided to do some regular sprints as well and called James out to race me on the first one. We probably ran about 25-30 yards. Good to know i still got it enough to out sprint somebody nearly 10 years younger than me who plays high school football.

-- Edited by Binford on Friday 10th of July 2009 12:38:25 AM

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Accumulation

warmup
foam roll
massage stick
static stretch
standing box jump - 50" x 1
box jump w/approach - 57" x 1x2 sets, PR (have video)

raw sumo - 295x4x3 sets, no belt
raw conventional - 385x10, 385x8, RPE 8-8.5ish, belt
single leg squats - bw x 8x4 sets
GHR - bw x 12, 13" box x 12, 17" box x 12x2 sets
GHR abs - bw x 12, 10lbs x 10

cool down
philly cheese steak

Actually did the 57" box jump, then Will wanted me to do it again to get video so I was able to hit it again. Also have the 385x10 set on video as well. Deadlift is feeling very strong. For some reason my knee wasn't feeling so hot again today, i think it may be from the sprints i ran on thursday without the prowler because i had to decelerate faster than I wanted to avoid hitting a car in the parking lot. I almost wasn't able to do the single leg squats at first, but they got easier as i went along, maybe my VMO wasn't activating properly at first, who knows.

I also may have bitten off more than i can chew here, but Jonny and Matt was talking about their kids running 4.5-4.6 in the 40. So i busted out and said i think i can go run a 4.5 right now, of course they think I couldn't. So Will and I are going to go up to the track at Kickapoo next week to time my 40 as long as my knee feels good and I think it will. We will get video incase i actually do run a 4.5.

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57" box jump w/approach - http://www.youtube.com/watch?v=obeb-4ewBRU

385x10, conventional - http://www.youtube.com/watch?v=HLRJGexLa-I

Dont' let me the light glaring off my pasty white skin blind you, it also makes me look super fat, remind me not to take my shirt off in video's anymore :).

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Accumulation

warmup
foam roll
lacross ball
massage stick
static stretch
single leg squats
single leg extensions
shoulder circuit

raw bench - 240x4x2 sets
single ply shirt - 275x3, 325x3 (touched on last rep of 325)
raw 3 board - 285x7, 285x5
pullups - bw x 10x4 sets
tate press - 40x10, 45x10, 50x10x2 sets
face pulls - 80x10x4 sets
barbell curls - 75x10x4 sets

Didn't do as well as i'd hoped on 3 board, started to really grind on the 8th rep of the first set and just had them take it cause that wasn't my intention. Next week i will do the 3 board work before i put on my shirt. Knee was bothering me a little again today so i did a little extra rehab while i waited for someone to show up to spot. Left hip is a little jacked up too, think i tweaked it last week doing olympic squats so i'm nixing those and will find a different way to work my quads. Will continue to emphasis raw lower body strength in transmutation as i really REALLY think it is a huge weakness right now, my hips are so freaking weak its rediculous.

I think during my next accumulation block i will increase my raw bench frequency a bit, i feel like my raw bench gets much weaker during accumulation than my other lifts not due to lack of intensity but lack of frequency. I feel like my squat and dead actually get stronger but in different ways, maybe not increase my max but my hips get stronger, my bench feels weaker all together.

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Binford wrote:



I think during my next accumulation block i will increase my raw bench frequency a bit, i feel like my raw bench gets much weaker during accumulation than my other lifts not due to lack of intensity but lack of frequency. I feel like my squat and dead actually get stronger but in different ways, maybe not increase my max but my hips get stronger, my bench feels weaker all together.




 I have also found that while bench intensity is lower, frequency must be higher, which is exactly why I am benching 3x a week now! I may increase this to 4x if I find my capacity/recovery improving.



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Training for: UPA Push/Pull (oct 17) UPA Midwest (Jan 30) UPA Natls (apr ?)


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I normally do bench 3 times per week in transmutation and it works great. I will probably increase it to twice a week in accumulation, not to try to increase strength in accumulation, but just to add more of a stablization and maintence affect.

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Accumulation

warmup
didnt do much today??

raw squat - 285x4x3 sets, belt only
suit straps down - 355x3x2 sets, (boss)
reverse hyper - 270x10x4 sets (short strap)
single leg squat - bw x 8,8,7
single leg extension - 65x12x2 sets
blast strap abs - 20 sec x 4 sets, these are freaking tough
side plank - 45 sec x 3 sets

Knee felt pretty solid today. My form was probably the best on raw squat today as it has been in years. That being said, with holding my form correctly it was difficult to get to parallel, will have to work on flexibility. Oh and did i mention i love squatting in gear? lol.

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Accumulation

warmup
foam roll
massage stick
static stretch
leg swings
shoulder circuit

flat db press - 85x10x4 sets
seated row - 205x10x2 sets, 225x10x2 sets
pushdown - 55x10x2 sets, 60x10
hammer curl - 40x10x3 sets

40 yard sprints x 4

Cut the workout a bit short when we decided to run up to the track to time the 40. Had two guys timing me and here is how the times broke down....

4.6 / 4.7
4.75 / 4.75 (had a bad start on this one)
4.69 / 4.7
4.61 / 4.69

This was with absolutely no sprint training what so ever. I like this athletic stuff during accumulation. I will add more of it in next time around. Not bad times for a powerlifter.

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