Just typing this at 14:28, waiting for my breakfast to cook, a kilo of chicken wings and couple of pints of whole milk....
Been fucked by the gods again, for the last week or so my right foot has been causing a great deal of pain, but yesterday I was in complete f'kin' agony where I had around 2hrs sleep due to the pain.
Went to the minor injury ward, and spent 2 hours for a x-ray, and finding out there is no break/fracture or dislocation, meaning the problem is either gout or an infection. Took me 10mins to walk/limp a distance that would of normally taken me under a minute to walk.
Following this I went the local GP and was put on antibiotics, taken 6 doses so far. I am far better than yesterday, but still fucked.
So because of this I have decide to deload/do nothing this week, and for the 4 weeks left leading up to the meet I will do the following:
Using the basic template of 531
Week 4: (3x3) do minimum reps and work up to easy single around a RPE of 8-9, then drop down and do the rep max
Week 3: (3x5) do the normal 531 thing, possibly with rep maxes
Week 2: (531) do prerequisite reps only, basically doing my opener's
Week 1: Deload and Competitions at end of week
Next comp after this will be in 8-10 weeks, might experiment will the conjugate system, just to see the difference in results.
Tuesday 27 March 2012
Saturday 24 March 2012
Change to the MLP plan
Btw MLP stands for Modified Linear Perodisation, I just wanted to save time and energy by typing instead of Modified Linear Perodisation I would write MLP, you see Modified Linear Perodisation is longer than MLP, so in future I will type MLP instead of Modified Linear Perodisation, or I wont.......
Ha bet you feel like a fuckwit for reading that,.....I certainly did typing it........anyway......
On with the spiel......
I have decided to alter the linear method I wrote about, even though I'm sure it would work.
And using what information I have found written by Ben Seath about peaking, excerpt below:
"
"
Therefore I will do:
Week 1: Done 531 style, 90% of training max
Week 2 : Done last week, mod heavy week.
Week 3: 531 Week, Max out on all lifts, do 531 as programmed but no rep max, work up to heavy single, then drop down and go for a rep max.
Aim:
Sq = 220, bp = 150, Press = 95, dead = 270
Week 4: Deload - Unsure whether to do a strict 60% deload or to go a bit heavier and but keeping reps low, possibly speed work? Or as Ben Seath says, go for ~92% of old max for two triples.
So this would be:
Squat = 190kg x 2x3 || Bench = 130 2x3 || Press = 82.5 2x3 || Dead = 240-245 2x3
Week 5: Take max done on week 4 and try to double it, no rep max, but use the programmed weights as warm ups
Week 6: Take openers, prob Sq (200), Bp (130-135), DL (250), Press do rep max?
Week 7: Meet, Keyahhhhhhhh
Goals for meet, will update after week 4:
Squat : 220-230kg
Bench: 150-155kg
Dead: 280kg
and if I have energy left, I will go and maxout on the press after the comp aiming for 100kg
Ha bet you feel like a fuckwit for reading that,.....I certainly did typing it........anyway......
On with the spiel......
I have decided to alter the linear method I wrote about, even though I'm sure it would work.
And using what information I have found written by Ben Seath about peaking, excerpt below:
"
| 8--90% 3's Week Then after max rep set Hit 3 singles at actual 90% | |
| 7--85% 5's Week no Singles | |
| 6--95% 1's Week after Max rep set hit 3 singles at 95% | |
| 5--De-Load | |
| 4-- Now Hit Max Single But make sure you don't miss it know your body | |
| 3-- Now I take 92% of what my max was and hit it for 2 sets of 3 Reps Example I hit 725 now I am going to go for 660 2 X 3 | |
| 2--Now go in and try and Double your old max | |
| 1-- Hit an Opener a weight that u can hit for an easy 3-4 Rep | |
| 0--MEET DAY! |
Therefore I will do:
Week 1: Done 531 style, 90% of training max
Week 2 : Done last week, mod heavy week.
Week 3: 531 Week, Max out on all lifts, do 531 as programmed but no rep max, work up to heavy single, then drop down and go for a rep max.
Aim:
Sq = 220, bp = 150, Press = 95, dead = 270
Week 4: Deload - Unsure whether to do a strict 60% deload or to go a bit heavier and but keeping reps low, possibly speed work? Or as Ben Seath says, go for ~92% of old max for two triples.
So this would be:
Squat = 190kg x 2x3 || Bench = 130 2x3 || Press = 82.5 2x3 || Dead = 240-245 2x3
Week 5: Take max done on week 4 and try to double it, no rep max, but use the programmed weights as warm ups
Week 6: Take openers, prob Sq (200), Bp (130-135), DL (250), Press do rep max?
Week 7: Meet, Keyahhhhhhhh
Goals for meet, will update after week 4:
Squat : 220-230kg
Bench: 150-155kg
Dead: 280kg
and if I have energy left, I will go and maxout on the press after the comp aiming for 100kg
Week 2: Cycle 2: 19/03/12
Monday:
Bench Press (wrist wraps only)
130kg x 4
117.5kg x 8
Improved technique after watching the awesome video on said subject by Shane Sweatt and Laura Phelps, found here = http://www.youtube.com/watch?v=k3Mvyt4pBQQ.
Basically, try to break bar on way down and pull/tear bar on way up, gotta say it really helps.
________________________________________________________________________________
Tuesday:
Squat (belt only)
180kg x 6 (pretty sure I had one rep left in me, but it would have been a very slow grinder)
160kg x 8 (could have gone for more but left it)
Finally remembered my ideal squat technique, been trying to sit back too far previously, thus not engaging my quads properly.
For record it is what Jim Wendler wrote in his book, sit back and knees out... That's all.
________________________________________________________________________________
Thursday:
Press (belt and wrist wraps on work sets)
80kg x 5 (lost grove on last rep, prob could have got 6)
72.5kg x 10 (easy)
________________________________________________________________________________
Friday:
230kg x 4 (dead-stopped each rep, really screwed up my form)
210kg x 10 ( touch and go, had one rep left in me)
Will revert to doing touch and go for my work sets from now on.
And in case you're wondering some of the strongest deadlifts touch and go reps, people such as Benny Magnusson, Travis Ortymayer, Jim Wendler, Vince Urbank (when he does reps) and I'm sure there are plenty others.
Bench Press (wrist wraps only)
130kg x 4
117.5kg x 8
Improved technique after watching the awesome video on said subject by Shane Sweatt and Laura Phelps, found here = http://www.youtube.com/watch?v=k3Mvyt4pBQQ.
Basically, try to break bar on way down and pull/tear bar on way up, gotta say it really helps.
________________________________________________________________________________
Tuesday:
Squat (belt only)
180kg x 6 (pretty sure I had one rep left in me, but it would have been a very slow grinder)
160kg x 8 (could have gone for more but left it)
Finally remembered my ideal squat technique, been trying to sit back too far previously, thus not engaging my quads properly.
For record it is what Jim Wendler wrote in his book, sit back and knees out... That's all.
________________________________________________________________________________
Thursday:
Press (belt and wrist wraps on work sets)
80kg x 5 (lost grove on last rep, prob could have got 6)
72.5kg x 10 (easy)
________________________________________________________________________________
Friday:
230kg x 4 (dead-stopped each rep, really screwed up my form)
210kg x 10 ( touch and go, had one rep left in me)
Will revert to doing touch and go for my work sets from now on.
And in case you're wondering some of the strongest deadlifts touch and go reps, people such as Benny Magnusson, Travis Ortymayer, Jim Wendler, Vince Urbank (when he does reps) and I'm sure there are plenty others.
Friday 23 March 2012
Modified Linear Periodisation
So for a week or so, I have been struggling to decide on how to actualise the gains I have acquired over the last couple of months, for a competition at the end of April (28th).
Using something like what Bill Starr used to write about. Or even Ed Coan's or Barry Merriman periodisation plan
But anyway..........
Each Methodology : -
Barry Merrimans periodised system (http://www.weightsnet.com/Docs/barry.power.html):
Take a theoretical weight you would want to do for 5 reps in 8 weeks then work backwards reducing the weight each week doing the top set for a max set of no more than 5 reps, then reducing the weight by 90% and going for 5 with that weight.
Modified :-
I took this 2 sets idea, and but I did not want to just go for 5 reps then stop, so taking from 531, I decided to go for a rep max on both of these sets, as the weeks go by the increased weight will reduce the reps naturally, but by going for a rep max I can at least see roughly how I am improving and where my strength level will be, come the meet.
Ed Coan's method (http://www.powerpage.net/coansquat.html & http://www.angelfire.com/pa4/Poseidon/edcoanbench.html) :
Also took some ideas from the excellent video's.
Basically start at the meet and work backward, like Merrimans, but planning the reduction in reps
ie
Week 8-7: 1-2 sets of 5
Week 6-4: 1-2 sets of 3
Week 3-2: 1-2 sets of 2
Week 1: 1 set of 1
Also for squat and deadlift add 10kg each week, and bench add 5kg each week.
Modified:
Rather than go for just 1-2 sets of say 5 reps in week 5 I would go for a minimum of 5 and go for a rep max.
Also I would not use the 531 plan for warmups to the top sets, but do this:
1x8, 1x5, 1x3, 1x1, work set, work set
or something similar
Finished Periodised Plan:
So taking the above information I formulated the following plan, starting 7-8 weeks out add weight each week, doing one top set and a drop set that is 90% of top, going for rep maxes when want to. Otherwise just going for the minimum rep amount:
Therefore:
Week 6, 5, 4 = 1 set of 3+, 1xAMAP with 90% of top set
Week 3, 2 = 1 set of 2+, 1xAMAP with 90% of top set
Week 1 = 1x1+ , 1xAMAP with 90% of top set (although not sure if I should just drop the rep max on this week)
Weight progression: (all in kg)
Squat || Bench || Dead || Press
12/03/12 - 175 x 3 || 125 x 5 || 222.5 x 8 || 77.5x6 - this week was done before I planned this
19/03/12 - 180, 160 || 130, 117.5 || 230, 215 || 80, 72.5
26/03/12 - 190, 170 || 135, 120 || 240, 225 || 82.5, 75
02/04/12 - 200, 180 || 140, 125 || 250, 235 || 85, 77.7
09/04/12 - 210, 190 || 145, 130 || 260, 240 || 87.5, 77.5
16/04/12 - 220, 200 || 150, 120 || 270, 230 || 90, 80
23/04/12 - Meet (at end of week)
On last training week for deadlifts I will just work to the opener of 250-260 for a single then do some speed pulls with 230-240. Or just hit the opener and stop.
I will probably keep record of the following weeks on this blog, with a meet write up after.
Till then ~
Using something like what Bill Starr used to write about. Or even Ed Coan's or Barry Merriman periodisation plan
But anyway..........
Each Methodology : -
Barry Merrimans periodised system (http://www.weightsnet.com/Docs/barry.power.html):
Take a theoretical weight you would want to do for 5 reps in 8 weeks then work backwards reducing the weight each week doing the top set for a max set of no more than 5 reps, then reducing the weight by 90% and going for 5 with that weight.
Modified :-
I took this 2 sets idea, and but I did not want to just go for 5 reps then stop, so taking from 531, I decided to go for a rep max on both of these sets, as the weeks go by the increased weight will reduce the reps naturally, but by going for a rep max I can at least see roughly how I am improving and where my strength level will be, come the meet.
Ed Coan's method (http://www.powerpage.net/coansquat.html & http://www.angelfire.com/pa4/Poseidon/edcoanbench.html) :
Also took some ideas from the excellent video's.
Basically start at the meet and work backward, like Merrimans, but planning the reduction in reps
ie
Week 8-7: 1-2 sets of 5
Week 6-4: 1-2 sets of 3
Week 3-2: 1-2 sets of 2
Week 1: 1 set of 1
Also for squat and deadlift add 10kg each week, and bench add 5kg each week.
Modified:
Rather than go for just 1-2 sets of say 5 reps in week 5 I would go for a minimum of 5 and go for a rep max.
Also I would not use the 531 plan for warmups to the top sets, but do this:
1x8, 1x5, 1x3, 1x1, work set, work set
or something similar
Finished Periodised Plan:
So taking the above information I formulated the following plan, starting 7-8 weeks out add weight each week, doing one top set and a drop set that is 90% of top, going for rep maxes when want to. Otherwise just going for the minimum rep amount:
Therefore:
Week 6, 5, 4 = 1 set of 3+, 1xAMAP with 90% of top set
Week 3, 2 = 1 set of 2+, 1xAMAP with 90% of top set
Week 1 = 1x1+ , 1xAMAP with 90% of top set (although not sure if I should just drop the rep max on this week)
Weight progression: (all in kg)
Squat || Bench || Dead || Press
12/03/12 - 175 x 3 || 125 x 5 || 222.5 x 8 || 77.5x6 - this week was done before I planned this
19/03/12 - 180, 160 || 130, 117.5 || 230, 215 || 80, 72.5
26/03/12 - 190, 170 || 135, 120 || 240, 225 || 82.5, 75
02/04/12 - 200, 180 || 140, 125 || 250, 235 || 85, 77.7
09/04/12 - 210, 190 || 145, 130 || 260, 240 || 87.5, 77.5
16/04/12 - 220, 200 || 150, 120 || 270, 230 || 90, 80
23/04/12 - Meet (at end of week)
On last training week for deadlifts I will just work to the opener of 250-260 for a single then do some speed pulls with 230-240. Or just hit the opener and stop.
I will probably keep record of the following weeks on this blog, with a meet write up after.
Till then ~
The Story So Far.............
About 7 months ago I was at strongest I have ever been: 190kg x5 squat, 152.kg bench (touch and go) and my dead was around 265kg. Then I became very ill for a month, lost over 10kg in a week and was coughing up blood for months after I got better.
Due to this I lost a tremendous amount of strength, and thus tried many ways to try to regain it, in hindsight I think I tried to recover too fast, but I tried to use WSB, Chaos and pains methodology, and old school type training such as that of Ted Arcidi, which would entail:
Week 1-3; 4x6
Week 4-6: 5x5
Week etc; 3x3 and so on
I found that benching more than once a week and my pecs (minor and major) would get very sore, very tight around the shoulder.
And throughout this, my lifts (aside from dead) kept falling. Although I did notice a direct correlation between JM press strength and all other pressing movements, my elbows couldn't take the stress of the movement.
So.................
For the last month or two I have been using the 531 program as written by Jim Wendler.
And I know this is trite, but I have experienced PRs every week on every lift aside from squat (although that has recently taken off again).
Some Improvements:
Bench press : 13/02/12 = 115kg x5 @10 est. 1 rep max = 134kg
12/03/12 = 125kg x5 @10 //one month later ~10kg increase
19/03/12 = 130kg x4 @9.5 est. 1 rep max = 147kg
followed by = 117.5kg x8 @10 est. 1 rep max = 148kg
Squat: 21/02/12 = 170kg x5 @10 est. 1 rep max = 200kg
20/03/12 = 180kg x6 @9-9.5 est. 1 rep max = 215kg
missed the first week of the cycle
but one month later = 15kg increase
Deadlift:
Before starting 531, I pulled 265kg a few weeks before, with a few kilos left to spare.
17/02/12 = 205kg x8 @10 est. 1 rep max = 260kg
20/03/12 = 222.5kg x8 @10 est. 1 rep max = 280kg (this was followed by 240kg 3x1)
so thats 20kg in a month of training
Press:
16/02/12 = 70kg x9 @10 est. 1 rep max = 91kg
22/03/12 = 80kg x5 @10 est. 1 rep max = 93kg
followed by 72.kg x10 @10 est. 1 rep max = 97kg
so not an amazing increase but its around 6-7kg increase.
So my total in over a month has improved by 45kg (not including press), which is very good in my opinion.
In the next post I will outline how I have melded 531 and Ed Coan's methodology, to create a periodised peaking program leading up to a meet on 28th April.
Due to this I lost a tremendous amount of strength, and thus tried many ways to try to regain it, in hindsight I think I tried to recover too fast, but I tried to use WSB, Chaos and pains methodology, and old school type training such as that of Ted Arcidi, which would entail:
Week 1-3; 4x6
Week 4-6: 5x5
Week etc; 3x3 and so on
I found that benching more than once a week and my pecs (minor and major) would get very sore, very tight around the shoulder.
And throughout this, my lifts (aside from dead) kept falling. Although I did notice a direct correlation between JM press strength and all other pressing movements, my elbows couldn't take the stress of the movement.
So.................
For the last month or two I have been using the 531 program as written by Jim Wendler.
And I know this is trite, but I have experienced PRs every week on every lift aside from squat (although that has recently taken off again).
Some Improvements:
Bench press : 13/02/12 = 115kg x5 @10 est. 1 rep max = 134kg
12/03/12 = 125kg x5 @10 //one month later ~10kg increase
19/03/12 = 130kg x4 @9.5 est. 1 rep max = 147kg
followed by = 117.5kg x8 @10 est. 1 rep max = 148kg
Squat: 21/02/12 = 170kg x5 @10 est. 1 rep max = 200kg
20/03/12 = 180kg x6 @9-9.5 est. 1 rep max = 215kg
missed the first week of the cycle
but one month later = 15kg increase
Deadlift:
Before starting 531, I pulled 265kg a few weeks before, with a few kilos left to spare.
17/02/12 = 205kg x8 @10 est. 1 rep max = 260kg
20/03/12 = 222.5kg x8 @10 est. 1 rep max = 280kg (this was followed by 240kg 3x1)
so thats 20kg in a month of training
Press:
16/02/12 = 70kg x9 @10 est. 1 rep max = 91kg
22/03/12 = 80kg x5 @10 est. 1 rep max = 93kg
followed by 72.kg x10 @10 est. 1 rep max = 97kg
so not an amazing increase but its around 6-7kg increase.
So my total in over a month has improved by 45kg (not including press), which is very good in my opinion.
In the next post I will outline how I have melded 531 and Ed Coan's methodology, to create a periodised peaking program leading up to a meet on 28th April.
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