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Reactive Training -> Training Logs -> Block Periodization Log
Post Info TOPIC: Block Periodization Log
Binford


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RE: Block Periodization Log
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Accumulation

warmup
foam roll
massage stick
static stretch
leg swings
10 yard sprints

raw sumo - 315x4x2 sets
raw conventional - 405x10, 3 rep PR
suited sumo - 395x3x2 sets
single leg squats - bw x 8x3 sets
single leg extensions - 65x12x2 sets
GHR - 17" box x 10x3 sets
blat strap abs - 20 sec x 3 sets

Start felt way better on my sprints today, but i may have to start cooling it on the sprints since i'm so close to the end of accumulation. They are beginning to be a little tough on my hips. We'll see how i feel tuesday. Still had some left in the tank on 405, raw conventional is feeling stupid strong. Suited sumo didnt look so great but i haven't had my suit on in about a month so no big deal it will get better in transmutation.

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Binford


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Posts: 107
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Accumulation

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

raw bench - 255x3x2 sets
3 board - 295x7, RPE 9
single ply shirt - 350x3x2 sets
pullups - 10lbs x 10, 20lbs x 10,8, 10lbs x 10
tate press - 45x10, 55x10, 60x10, 55x10
face pulls - 90x10x4 sets

I didnt like the way i set up the last two weeks of my accumulation this time around. Will set it up differently next time. Form in my shirt definately needs some work, i touched most reps and only about one rep per set was smooth. One of the problems was my upper back being sweaty i couldn't keep it from sliding. I'm going to wear the single ply shirt as long as i can this training cycle before I move to the double so i can work on touching as much as possible this time around.

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Binford


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Accumulation

warmup
foam roll
massage stick
ultra wide squats

raw squat - 315x8, 315x6, RPE 8-8.5
suit straps down - 375x3, 395x3
reverse hyper - 320x10, 360x10x3 sets
single leg squat - 20lb vest x 5,7, bw x 10
single leg ext - 65x12x2 sets

This was all i did today. Having little motivation to finish my accessory work. Good thing this is my last week of accumulation, then a slight deload next week. Decided to hit some raw squats for reps today, 315 for 8 is pretty good for me and actually a PR. Going to be doing some raw squats for reps during my next accumulation block so I wanted to have something to kinda shoot for.

The guys pointed out that during my suited squats today that i had an EXTREME lean to the left. After Will took video i realized i was leaning to the left to favor my right leg, even though my right leg is almost at 100% now. I could keep myself from doing it but I will have to be conscious of that in the future.

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Binford


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Posts: 107
Date:
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Accumulation

warmup
foam roll
massage stick
lacross ball
static stretch
shoulder circuit

flat db press - 100x10,8, 80x10,8
seated row - 225x10x4 sets

I'M SO TIRED OF ACCUMULATION!!! Had no desire to finish the workout and decided if i skip pushdowns and hammer curls today, its not going to make me any weaker. Had very little desire to even train at all today, i'm just freaking bored i think, plus today is normally a day off so that could have something to do with it. Ready to deload next week then hit it in accumulation.

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Binford


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Accumulation

warmup
foam roll
massage stick
lacross ball
shoulder circuit

raw sumo off 2" platform - 340x3x2 sets
raw conventional - 425x8, PR
suited sumo - 425x3x2 sets
single leg squats - bw x 10x2 sets
single leg ext - 70x12x2 sets

I have been extremely lethargic the last couple days, may be because i've jammed 4 days of training into a much shorter time frame than usual. Could also be that my class is coming to an end and i'm having alot of things due the last couple weeks. I'm not beat up or anything and weights dont feel too terribly heavy, i just feel like i'm going to die between sets and dont have the energy to finish the workout, but its only been the last two days. So im sure after a long weekend and a deload next week i'll be good as gold.

Going to start doing my raw sumo pulls off a 2" platform because it makes me focus alot more on getting down, this will help me alot with my geared work. Geared work was already alot better today. Leaving town today, time for a long weekend of driving and drinking beer. Not at the same time of course .

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Phillip Wylie


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Nice work, Derek!

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Binford


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Posts: 107
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Unload

raw bench - 255x3x3 sets
pullups - bw x 20, bw x 10
face pulls - 90x10x2 sets

Thats it for today, have too much homework to do.

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Binford


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Posts: 107
Date:
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Deload

warmup
foam roll
massage stick
shoulder circuit
wide stance squat

raw squat - 315x3x3 sets
reverse hyper - 320x10x2 sets
single leg squats - bw x 10
single leg ext - 65x12, 75x12

This class just has me freaking exhausted, everything felt kinda heavy and had no energy again. Between time in school, homework, my cousins wedding, and driving i've pretty much been going non stop since last thursday. Will be going to the lake this weekend so hopefully i can decompress a little and be ready to hit it hard on monday.

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