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Post by biglifter on Nov 14, 2006 14:03:31 GMT -5
This is a 12 week routine I creating with the following goals in mind.
Starting max's Squat - 410, Bench - 270, DL - 435 (1110) Week #12 goals Squat - 455, Bench - 300, DL - 480 (1235)
I'm basically taking my last meet's results of 1110 and shooting for a 1235 by the end of January. I cut out a few things to allow this to be readable in the post: 1) I have a column for comments after each days workout. This is just for general comments like 'easy' and if anything is sore from the previous session. I will adjust future days accordingly, if needed 2) I am including partials on week 7 and 10 for squat, 435 and 500lb walkouts each x2 sets and week 5 and 8 for deadlift 400x3x1 and 445x2x1 off blocks. No partials for bench 3) All deadlifts are singles with each attempt changing style (conv/sumo alternating) and grip 4) I did not list assistance exercises but don't do anything too fancy there
I'll reply with progress at the halfway point and results at the end of the cycle. If I can keep with the numbers, this would result in a 125lb improvement total. I have made all attempts so far, but the 3x10 squats beat the Hades out of me, quads were still fried from the previous DL work. Dropped the remaining squat days to 2 sets versus 3 sets that I originally had to keep good on the form.
W/O Week # Goal Squat Bench Deadlift 5-Nov 1 XXXXXXX 190x2x10 300x3x10 12-Nov 2 285x3x10 190x2x10 300x3x10 65% 19-Nov 3 305x2x8 200x2x8 325x3x8 70% 26-Nov 4 305x2x8 210x2x8 325x3x8 70% 3-Dec 5 330x2x5 220x2x5 350x3x5 75% 10-Dec 6 330x2x5 230x2x5 350x3x5 75% 17-Dec 7 350x2x5 240x2x5 370x3x5 80% 24-Dec 8 375x2x3 250x2x3 395x2x3 85% 31-Dec 9 395x2x3 260x2x3 415x2x3 90% 7-Jan 10 415x2x2 270x2x2 440x2x2 95% 1125 14-Jan 11 285x2x10 190x2x10 300x2x10 65% 21-Jan 12 440/455 300x1 465/480 1235 SQ % based on 440 DL% based on 465
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Post by biglifter on Nov 14, 2006 14:49:12 GMT -5
There is also a 24 week goal of 480SQ, 315BP, 500DL. I'm going to see how the 12 week routine does and start another cycle, with these goals. This takes me right up 2 weeks before the next meet in PA. Any and all comments are welcome......
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Post by dopar66 on Nov 14, 2006 15:51:31 GMT -5
Your 12 week goals look very do-able, and your plan is solid. The progressive overload thing has been very succesful with MANY legends in the sport. One critique I'd offer is this: about every 4th week, throw in a de-loading week. I used to not do this, but once I did I found that I felt much better overall. Less stiffness, no nagging sorenesses, and so on.
On your 24-week: come on, go for 320 on the bench and get an even 1300! :')
Seriously, the difference between your 14 week and your 24 week is hefty. Re-assess after the 14 week and see if your plan and goals still look attainable. NEVER be afraid to adjust accordingly! It's better to lower a goal than blow out a disc or a knee.
I don't recall reading, but if you don't mind, humor me just a little. How long have you been strength training for competition? What's your age bracket? How much rest are you able to get average? And are you getting enough calories?
Good training, and God Bless.
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Post by biglifter on Nov 14, 2006 16:27:46 GMT -5
Your 12 week goals look very do-able, and your plan is solid. The progressive overload thing has been very succesful with MANY legends in the sport. One critique I'd offer is this: about every 4th week, throw in a de-loading week. I used to not do this, but once I did I found that I felt much better overall. Less stiffness, no nagging sorenesses, and so on. ### What kind of intensity/volume during deloading?? For all the lifting I've done, I'm not familiar with this On your 24-week: come on, go for 320 on the bench and get an even 1300! :') ### Good point, 1300 would cross the elite threshold for my weight class. Seriously, the difference between your 14 week and your 24 week is hefty. Re-assess after the 14 week and see if your plan and goals still look attainable. NEVER be afraid to adjust accordingly! It's better to lower a goal than blow out a disc or a knee. ### Agreed. They are high goals. That's why I'm adding the comments after each workout. If I need to adjust down, my ego won't get in the way. Nutrition, rest, and injury-free status are all good right now and played a big role in where I set the goals I don't recall reading, but if you don't mind, humor me just a little. How long have you been strength training for competition? ### I have lifted for about 9 years on and off for nothing more than general strength and size. I only began training for PL since June of this year and entered my first meet last month with an 1110 weighing in at 160lb on meet day and going 9/9. No injuries to speak of that get in the way. I made steady gains using a similar linear periodization up to the meet, so I'm going to stick with it until gains flatten out What's your age bracket? ### 35-39 (35) How much rest are you able to get average? ### 7-8 hours And are you getting enough calories? ### I think so. I've gained .5 to 1 lb a week since the meet and generally feel strong and well rested going into each workout. I don't count calories, but am sure to get in 4-6 meals a day. I'm only supplementing w/protein shakes and a multivitamin Good training, and God Bless. ### Thanks for the feedback!! The expertise on this board is incredible and I'll gladly soak every bit in. Hope to see you at a meet in the near future.
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Post by chancey on Nov 14, 2006 16:51:03 GMT -5
Man you came to the right spot. There are some very knowledgeable lifters around here. Doug for one is a powerhouse and leads by example. I have weight lifted off and on for twenty years and I was new to the deload concept as well. Unfortunately it took nasty back & shoulder pain to bring me to my senses. Now I hang out on the corners and preach it. I’ll let some of the more experienced PLs explain deloading to you but in a nutshell your giving your body a break from all the heavy weight. Myself, I use this board as a motivational tool. Like Doug said once we are all like lifting partners. This board is great for keeping the fire burning and with the diversity of training you’ll know doubt pick something up here and there.
Welcome aboard and good luck on your journey.
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Post by biglifter on Nov 14, 2006 17:55:48 GMT -5
Thanks chancey!! Wish I would have found this forum a long time ago. Great to have virtual lifting partners. I'm one of those cellar lifters lucky enough to live near a distribution warehouse that carries some great (and reasonably priced) racks, PL and strongman equipment. Whipped up a home gym and haven't looked back since. Great music all the time and the owner is one heck of a guy . I appreciate the wisdom on seeing where I could use a break in the cycle. Awesome stuff that will be put into use right away. What more could you ask for
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Post by 3speed on Nov 14, 2006 18:07:55 GMT -5
Just my .02.
Gotta agree with the deload weeks. If I had known about them years ago, I probably would have avoided a few serious injuries. The deload week can be anything from a week of total rest to a week of 'active' rest. Just don't go too heavy. I see that mistake all the time.
The only revision I would suggest to your plan is to do the deads off of blocks early in your cycle instead of toward the end. Your lower back is going to be taking a heck of a beating late in this cycle from the squats and deads. You are going to need all the help recovering that you can get.
Again, just my humble .02.
Train smart and live to train again.
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Post by biglifter on Nov 14, 2006 18:21:29 GMT -5
Ok, so say I do the partials during the week I'm at 8 reps (early in the cycle), should I drop down to something like 2 or 3 sets for a few singles? I love the partials to get a feel for huge weight, but you're right, they demand some extra recovery. How about you're thoughts on twice during a 12 week cycle? Too much, too little? Thx.
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Post by 3speed on Nov 14, 2006 18:36:40 GMT -5
Twice would be fine if they are employed immediately prior to a deload week but still should be earlier in the cycle and yes, you should use 2 to 3 singles....never more that 3. If you like/need to feel the heavier weight later in the cycle, you can put the weight in your rack and just do a 2-3" lockout with a 10-15 second static hold.
You say that you aren't listing assistance work. Just make sure to gradually phase it out as you near the end of your cycle.
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Post by biglifter on Nov 14, 2006 18:48:13 GMT -5
Thanks. Yes I am down to the core lifts only by the end. I have my routine in excel and when I tried a copy/paste, it got all crazy. Now, I just need the deload specifics, move up partials and we're ready to rock. Thanks 3speed!!!!!!!!!!! 1300's a-callin'
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Post by 3speed on Nov 14, 2006 18:52:30 GMT -5
Git-er-done!!
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Post by dopar66 on Nov 15, 2006 9:44:18 GMT -5
Biglifter, you are doing that at 160? ? AWESOME!!!!! You gave all the right answers in your reply; good sleep, good intake, good goalsetting with a contingency plan. You may be more educated about this than you thought! A word abou that 3Speed guy, he is an encyclopedia of all aspects of the sport, from the mental through the physical, including kinesiology and supplementation. If he tells you the blueberries are ripe you can bring two buckets. My hope for anyone on this board is that if you haven't met him in person, that you someday get to! Okay, back to the deload thing. My deloads rhyme with this, but varies slightly from one to the next. I'll drop back to roughly 50%, sometimes a little more sometimes a little less. You get the idea. I'll do my core lifts, for me, no more than a 5x3 or 5x5 on the core, and 3x3 on those supplemental lifts you rarely have time to do. I'll shoot for 3 but no more than 4 exercises (calves, abs, cardio don't count against the total exercises). I try to get it done in 40 minutes without breaking a sweat. Honestly. It's the "active" rest 3Speed alluded to. I am exceedingly disappointed about one thing. You have a 12 week cycle, and it's only 4 weeks to the meet in Vermont. DAGGONE I would like to see a 160 pounder hit that kind of total! That time will come. Awesome stuff, I am looking forward to your log. God Bless.
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Post by biglifter on Nov 15, 2006 11:31:06 GMT -5
Thanks again. The replies are what this is all about. Prevent the injuries and accelerate the gains. VT is a bit soon but I will bring these numbers in '07. More excited than ever to put in modifications and set this in motion. Much thanks for all the support!!!!!!!!!!!!!!!!!!!!!!!!
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Post by biglifter on Nov 15, 2006 16:19:43 GMT -5
Ok, so I can't format this worth a Duckies. If anyone knows how to import an excel doc intact, life would get a whole lot easier. Here is the revised routine with a deloading week on #7 and partials pushed up earlier. My only secret code is W next to sets/reps is for squat walkouts, and P is for deadlift partials. Simple concept, conquer whatever is in writing for that day. New PR's must be a result if the plan is followed perfectly. I might also need to have a few planets in perfect alignment, but I'm always the optimist . If a weight is missed, figure out why and correct it.
Week # Squat Bench Deadlift 1 XXXXXXX 190x2x10 300x3x10 65% 2 285x3x10 190x2x10 300x3x10 65% 3 305x2x8 200x2x8 325x3x8 70% 4 305x2x8 210x2x8 325x3x8/P 400x3x1 70% 5 330x2x5 220x2x5 350x3x5 75% 6 330x2x5/W435x2 230x2x5 350x3x5 75% 7 165x2x4 155x2x4 250x2x4 <50% 8 350x2x5 240x2x5 370x3x5/P 445x2x1 80% 9 375x2x3 250x2x3 395x2x3 85% 10 395x2x3/W500x2 260x2x3 415x2x3 90% 11 415x2x2 270x2x2 440x2x2 95% 12 285x2x10 190x2x10 300x2x10 65% 13 440/455 300x1 465/480 100% % based on 440 % of 465
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Post by dopar66 on Nov 15, 2006 20:18:21 GMT -5
Looking good! That's a really good deload there on week 7. I'm venturing to guess that a 415x2 could easily translate into a 440-450, maybe even the 455. A lot of that depends on the individual. The rest are a shoot, who knows? However, the PLAN is rock solid!
Keep us posted!
God Bless.
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Post by chancey on Nov 15, 2006 20:35:31 GMT -5
Awesome. Can't wait to see how this works for you. Your already one super strong 160 pounder. This plan may blow you up some!
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Post by biglifter on Nov 15, 2006 20:47:52 GMT -5
Looking good! That's a really good deload there on week 7. I'm venturing to guess that a 415x2 could easily translate into a 440-450, maybe even the 455. ### Exactly. On the 1RM week I have 440/455. Going to do a max and 440 and then try 455. A lot of that depends on the individual. The rest are a shoot, who knows? However, the PLAN is rock solid! Keep us posted! God Bless.
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Post by dopar66 on Nov 16, 2006 14:07:20 GMT -5
SWEET spreadsheet thingamabob doohickey! Yall are some creative web dudes! I had to get Bud to put me an avatar up there, and here you are putting a spreadsheet into your post.
Quads sore.....30 deadlift singles......didn't mention low back being sore.......hmmmmmmm
Guys, I think we have another superhuman deadlifter here........
:')
God Bless.
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Post by biglifter on Nov 16, 2006 14:26:15 GMT -5
SWEET spreadsheet thingamabob doohickey! Yall are some creative web dudes! I had to get Bud to put me an avatar up there, and here you are putting a spreadsheet into your post. ### It will make things easier. I can just keep modifying the same post with the table instead of carrying it over across 20+ pages Quads sore.....30 deadlift singles......didn't mention low back being sore.......hmmmmmmm ### The "week 1" actually started last week with the same volume as this week. I found that on the 300x3x10, my legs really took a beating from all the volume. Squats at the beginning of this week were tough. This is very typical regardless of if I use periodization, 5x5, or whatever. Honestly, and I'm not saying this to be some kind of superman, my low back NEVER gets sore. Legs are usually a little fatigued from week to week, though. I mentioned this before, but I alternate every deadlift single sumo/conventional to reduce low back involvement (compared to strictly conventional) and get some more glute/hip work. Prior to my first meet, I started that practice of alternating to figure out which way I could pull more weight and it just spilled over into the routine. I can pull much more (~ 50lbs.) using conventional. My sticking point is right from the bottom. If I can get the weight off the floor, finishing is no problem. To fix a sticking point is that bottom is to just plain get stronger, right? Guys, I think we have another superhuman deadlifter here........ ### Nope. Just a resilient back. Back used to be a favorite in the 'general fitness' days and I think I'm reaping the rewards purely by accident :') God Bless.
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Post by dopar66 on Nov 17, 2006 9:07:53 GMT -5
Icy hot, ice, and an anti-inflammatory analgesic! If it's so minor you finished the workout without a hitch, you should be good to go REALLY soon!
Excellent week 1, BigLifter!
God Bless.
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Post by biglifter on Nov 17, 2006 10:54:56 GMT -5
Thanks. This was a semi-bonehead move. I'm trying to add some more speed at the start of the lift. I have always pulled slow and steady but got the idea (on this forum!!!!) that to get the reallllly big weight up, it ain't gonna happen without applying some power, ie shortening the time it takes to move from point A to point B. Probably should've perfected this at 135 first, not 300. Maybe some Icy Hot on my head will do some good too ;D
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Post by dopar66 on Nov 17, 2006 13:06:53 GMT -5
:') :') :')
You may do this already, but I try to do my deadlifts by shoving my heels through the floor. I find if I start butt down and shove with my heels, it prevents me from snatching, which is what injures backs. It may work for you it may not, but if you don't do it already, DO NOT make that change right before a meet! If you're still 13-14 weeks out, give it a try.
God Bless.
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Post by biglifter on Nov 17, 2006 13:30:56 GMT -5
Awesome. Thanks. My side is still sore today from yesterday. Deadlift is a really comfortable lift for me, but I'm not convinced I have all the mechanics down. I will say that trying to pull fast and under control made the weight seem much easier, compared to last week when I was lifting very slow. I'm always try to refine the lifts to figure out what works best. On the rep when I sustained the pull, I looked up at the ceiling instead of slightly up from horizontal. Didn't work too well. She hasn't said anything, but I think that glare from my wife means she enjoys the house smelling like menthol
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Post by 3speed on Nov 17, 2006 17:11:10 GMT -5
Just to try and piggyback on Doug a little (hope your back can handle it, Doug).
A deadlift, performed correctly, is a controlled explosion. You should get set with the entire body tensed. Next, take about 100 lbs of the weight. Then explode with the weight. This should all happen fairly quickly. The explosion should consist of driving your heels through the floor, driving your shoulders back, and driving your hips forward......in that order.
If you do not get tight before exploding and wind up jerking or snatching on the weight, the result can range from getting away with it to minor injury to whiplash to ruptured discs.
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Post by biglifter on Nov 17, 2006 17:26:52 GMT -5
Very much noted and thanks. I do a good job of getting low and driving with the legs and hips. Not a good job of keeping everything else tight.
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