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 ~
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