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Post by biglifter on Apr 2, 2007 11:03:43 GMT -5
Time to retire the old log and get this one going. The goal for the new log is a 1300 total at the Oct '07 meet. This will be in 28 weeks and I'll have another 14 week goal at the mid-point. Same basic plan as last time, since that added 105lb. onto my total from the previous meet. I'll ride this out as long as the returns keep coming . Only difference is I will try to include a little more detail around the accessory work.
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Post by chancey on Apr 2, 2007 11:08:58 GMT -5
If it aint broke don't fix it. Ride this routine for all it worth.
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Post by dopar66 on Apr 2, 2007 12:21:46 GMT -5
If it aint broke don't fix it. Ride this routine for all it worth. Amen to that! I like the new thread already, BigLifter! God Bless!
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Post by 3speed on Apr 2, 2007 12:30:34 GMT -5
I'm in for a 3rd. Ride that horse till it won't go.
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Post by biglifter on Apr 2, 2007 12:55:01 GMT -5
Thanks everyone. Some of the fancy web controls don't seem to work here so I can't add a few cool parts to the table. Couple of notes: - Fewer weeks to compared to before in conditioning phase. Same number in strength/power. Basically, condensing into 4 week microcycles
- I think the goals are again tough but within reach. +40lb total in 3 months. +85 in 6 months
- I WILL NOT deadlift every week (alternating with SLDL's and related work)
- I WILL get out the boards to crank up the bench
- I WILL deload at least 1x every 8 weeks of training
- I WILL NOT accept less than elite at the meet
- I WILL buy mountain dew and whatever the rest of you feed your addictions with whenever we catch up
Albeit slowly, I'm learning ;D
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Post by rockman181 on Apr 2, 2007 18:59:14 GMT -5
Nice plan, I'm sure that you'll meet or exceed your goals.
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Post by dopar66 on Apr 3, 2007 7:20:37 GMT -5
I concur, that's a good solid plan. Less quantity, good quality, and again, lofty but obtainable goals.
You have a new record. Haven't even posted a workout yet and you have 7 replies! WOO HOO mountain dew!
:')
God BLess.
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Post by chancey on Apr 5, 2007 8:04:01 GMT -5
I think that a good plan. I have to admit I was surprised at how quick you were gonna jump back in the saddle. Layout looks awesome.
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Post by dopar66 on Apr 5, 2007 8:21:35 GMT -5
Wow! I do good just to plan lunch! That's a mighty fine plan, Big! Given your recent history of gains, I'd say a 1300 total on 10/12 is very doable with your plan!
God Bless.
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Post by biglifter on Apr 6, 2007 19:54:13 GMT -5
Felt recovered so started some conditioning on DL's 315x3x10, all singles, alternating conv and sumo. Worked hard concentrating on technique and lifting the head up as the hips push forward. I think 510 might be a little low for the 8 week goal. I'll leave it in and see how things progress. 510 off blocks in a couple weeks, so that should give me an idea.
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Post by dopar66 on Apr 9, 2007 9:34:50 GMT -5
My $.02, use 510 as the goal, then exceed the goal. Train for the 510 for short term, see how it goes, and adjust accordingly.
The light % stuff....sigh..... that's addictive.....
:')
God Bless!
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Post by dopar66 on Apr 12, 2007 10:52:44 GMT -5
I gotta agree 110% with your bench assessment. You are SO CLOSE to the big 3-0-0 you should be able to SMELL it! Stop a minute, take a breath, look at your last log and what worked and what didn't on your bench. You may not need to make ANY changes, or just minor tweaks. Although I feel your pain on trying to make that a priority...... Since my first meet with 100% RAW in '03, my bench has gone up exactly....um....none...... > :') God Bless!
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Post by biglifter on Apr 12, 2007 14:54:25 GMT -5
Misery loves company, right ? I'm hoping to reap some indirect benefit to the bench from SQ/DL moving up nicely. This is the one lift that might need an extreme makeover to the training strategy if progress stalls. Gains now are slow but still moving in the right direction.
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Post by chancey on Apr 12, 2007 16:04:44 GMT -5
I know I played with my grip for awhile on the bench and just felt stronger off my chest with a closer grip (ring finger on rings). Wide will reduce the ROM but I think it suits geared lifters better. Of course you want your bench to go up but you know where you make your numbers. You're blessed to have a killer squat and dead.
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Post by biglifter on Apr 12, 2007 17:55:53 GMT -5
Thanks Chancey. That was my thought exactly. Move the grip out, shorten the ROM and add the poundage. Unfortunately, it didn't prove to be that easy in the real world . I'm going to keep the grip in and incorporate the boards more than last cycle. We'll see how it goes. A strong bench can only make the other lifts look better ;D.
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Post by rockman181 on Apr 14, 2007 11:41:20 GMT -5
Hi Biglifter! I don't usually offer too many suggestions, because you guys are much better lifters than me. I hope you don't mind, but I'd like to share an observation/suggestion.
16 weeks is a long cycle. You break it up nicely with your de-loads, but that really hasn't worked well for me. I'd like to share, for your consideration, what has worked for me.
I usually do 6 to 8 week cycles, and most often 8. They go like this:
1) 4 sets of 8 x 70% of previous max. 2) 4 x 7 x 75% 3) 4 x 6 x 80% 4) 4 x 5 x 85% 5) 4 x 4 x 90% 6) 4 x 3 x 95% 7) 4 x 2 x 100% 8) max out
Then start over again. On the weeks where the weight feels extremely light, I concentrate on blasting the weight up explosively.
I had over trained, in a shirt, leading up to a meet last April. At the meet I did 370, and missed my first and last attempt. I had done 390, with no pause, in the gym for 4 out of the last 4 weeks, including the Monday before the meet.
After that, I took a few weeks off, and then dropped back to 4 x 8 x 245, RAW and worked my way back up.
In June I set the AAPF 181/50-54 record with a lift of 177.5 kg (391.3) in a 44 Rage, with absolutely no shirt training leading up to the meet. I'm not telling you this to brag, only to hopefully show that it has worked for me. This gives you a de-load at the beginning, and the middle of your 16 week time frame.
Just my 2 cents.
What ever you decide, good luck and God Bless!
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Post by 3speed on Apr 14, 2007 12:06:26 GMT -5
If I may hijack for a post BL. A very intelligent post Rock. Congratulations. You realized a mistake, adapted, and overcame. That is critical to success/progress in this sport.
If I may, I would like to highlight a point you made. Lifters take on too much in the gym. They try to lift too much when preparing for a contest. The opener at the meet should be an easy weight. The 2nd and 3rd attempts should be where you learn what you can handle - not in the gym. Trust your training and give it all on the platform. Lifting too heavy too close to a meet will ensure a total that is less than what youcan handle. Also, while I'm on the subject, the other common mistake I see is lifting too much weight in the warmup area. I see people warm up to their opener and even beyond. Then they wonder why they can't hit their weight on the platform. It has to do with glycogen and ATP stores. I won't go into a full explanation here - I have hijacked long enough.
Thanks for the use of the soapbox BL.
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Post by biglifter on Apr 14, 2007 12:08:50 GMT -5
Thanks Rock!!! That's the whole reason I'm here, so feel free to always share advice. Despite some ok numbers recently, I still consider myself a PL novice . I like that approach with the shorter cycle. My method behind the madness on the longer cycle is that, with the exception of the early hypertrophy phase at ~70%, I spent 2 weeks at the same intensity. The intention is that the 1st week is somewhat of a struggle and the 2nd week the lifts are hopefully a little easier. Then, move on to another week one and so on..... The other thing I do that's a little different, if I'm reading your version correctly, is my percentages are based off the projected 1RM's and not previous 1RM. After the next meet, I will certainly give this a shot, since the basic periodization is the same, just the timeframe to complete a cycle is different. With numbers like yours, you have my full attention. Again, thanks so much for taking the time to provide this!! Hope it works as well for me too
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Post by chancey on Apr 15, 2007 17:44:57 GMT -5
Good stuff guys. That 8 week cycle looks great Rockman and sound like it makes sense. I've already stolen the template.
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Post by dopar66 on Apr 16, 2007 11:48:30 GMT -5
Rock and 3 speak wisdom! I completely follow your logic on the long cycle, and as a self-confessed relative newby, your body may well respond to the longer cycles. You have a very intelligent approach to your training to begin with, so I have no doubt if and when you switch to the shorter cycle you will still modify and gain from it.
That's all I have. Rocky and 3Speed said it so well I can't add one darn thing. Except you're a mind boggling strong 165, soon to be in the same category as Omar Bermudez, and that is GOOD COMPANY!
God Bless!
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Post by biglifter on Apr 16, 2007 16:34:08 GMT -5
Thx Doug. I am thinking, re-thinking and comparing Rock's training to mine and can't wait to give it a shot. For now, I'm not going to make the change, but after the next meet we are officially on the "short cycle" . As far as the category, I'm like you and lift for personal goals. If that puts me up in good company and wins another meet or two, then so be it ;D.
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Post by dopar66 on Apr 17, 2007 8:22:35 GMT -5
I like it. Not only are you sticking with your plan, you have already come up with your NEXT plan! Outstanding planning skills, Big!
Nice attitude! I approach a meet like this: first, I want to lift up the name of the Lord. Second I want to lift up the lifters around me. Third, I want to lift weights. Keeps a positive attitude even and especially at the meets where goal 3 isn't working out so good.
:')
God Bless!
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Post by biglifter on Apr 17, 2007 10:27:13 GMT -5
Well put, Doug. Your attitude certainly inspires people hundreds of miles away who haven't even met you in person (ie. ME ;D). On a slightly different subject, what is the considered the cutoff between lightweights and heavyweights (181, 198)? This wasn't new-thread-worthy so i'll feel free to hijack my own post.
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Post by dopar66 on Apr 17, 2007 13:15:02 GMT -5
Clean hijack! Congrats! And many thanks for the kind words.
The only experiences I've had was with the 181s as the heaviest lightweight and the 198s as the lightest heavyweight. It may vary meet-to-meet, director-to-director depending on how many folks show up to lift, if one class is stacked, and so on. But I think (there is a lot of implied uncertainty in those three words) that the 181s as the heaviest lightweight is pretty close to standard.
God Bless!
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Post by dopar66 on Apr 18, 2007 10:30:44 GMT -5
NICE! If the narrower bench suits you better, knock 'em out Big! I haven't quite found that sweet spot on the grip yet, but I'm closing in on it.
Next up: SLDL! Go ahead and make a small investment in the Icy Hot company!
:')
God Bless!
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