MESO-Rx

Anabolic Steroids

A look into my training.

Perrin Aybara said:
How do you come up with your sets and reps?
Click to expand...
My format is reps x sets

My training style is high volume, high frequency, undulating periodization.

I use percentages. Reps and sets are based off frequency intensity for the week.

All percentages are based off raw max and I don't train much into the 90% range. I usually stay under 90%. I bench 4x a week with the last bench day being incline with 2 BD press as a secondary movement. My tops sets might look low with the singles and sets but I build up volume in my warm-ups and training through out the week. Squats are 2x a week and dead can get up to 3x week.

I usually write my programs out mesocycles but It never works out quite like that. So I operate off of microcycles. Once my program is written I make adjustments weekly. My adjustments are anywhere from 0.5-5% up or down based off of the previous weeks training. It's a bit complicated. Every few weeks I will have an SBD day. This day is usually a four training block. But it helps build the psychological aspect of preparing for a meet. It's not a mock meet just working each lift with the percentages that were set. Another wrinkle I like to add is Deads, Sqaut and Deads bench. After a relatively heavy pull session I will have a moderate squat or bench session. This really helps on building strength for bench in a fatigued state.

This weeks training I moved up 5% on Squat and deads. I stayed the same with bench from the previous weeks. Only slightly increasing my board bench.

I program my training to build on squat on pulls as priority and bench with minuscule focus on building strength.

I do auto-regulate with decreases of 5% in intensity. Never going any lower than 10%. If I have to go lower than 10% than I did something wrong with recovery and or nutrition. So I will just call it a day and move on.

Another thing I do which isn't program related is with all the benching I do I squat with the Duffalo almost exclusively up until 4-5 weeks out from a meet.

I use the Duffalo bar or a bench cambered bar on bench at times as well to help build bottom end strength. I prefer the duffalo bar more stable. Duffalo bar will increase the range of motion for bench making it harder.

I hope this helped.
 
Cobra_Clutch69 said:
My format is reps x sets

My training style is high volume, high frequency, undulating periodization.

I use percentages. Reps and sets are based off frequency intensity for the week.

All percentages are based off raw max and I don't train much into the 90% range. I usually stay under 90%. I bench 4x a week with the last bench day being incline with 2 BD press as a secondary movement. My tops sets might look low with the singles and sets but I build up volume in my warm-ups and training through out the week. Squats are 2x a week and dead can get up to 3x week.

I usually write my programs out mesocycles but It never works out quite like that. So I operate off of microcycles. Once my program is written I make adjustments weekly. My adjustments are anywhere from 0.5-5% up or down based off of the previous weeks training. It's a bit complicated. Every few weeks I will have an SBD day. This day is usually a four training block. But it helps build the psychological aspect of preparing for a meet. It's not a mock meet just working each lift with the percentages that were set. Another wrinkle I like to add is Deads, Sqaut and Deads bench. After a relatively heavy pull session I will have a moderate squat or bench session. This really helps on building strength for bench in a fatigued state.

This weeks training I moved up 5% on Squat and deads. I stayed the same with bench from the previous weeks. Only slightly increasing my board bench.

I program my training to build on squat on pulls as priority and bench with minuscule focus on building strength.

I do auto-regulate with decreases of 5% in intensity. Never going any lower than 10%. If I have to go lower than 10% than I did something wrong with recovery and or nutrition. So I will just call it a day and move on.

Another thing I do which isn't program related is with all the benching I do I squat with the Duffalo almost exclusively up until 4-5 weeks out from a meet.

I use the Duffalo bar or a bench cambered bar on bench at times as well to help build bottom end strength. I prefer the duffalo bar more stable. Duffalo bar will increase the range of motion for bench making it harder.

I hope this helped.
Click to expand...

How do you come up with the rep schemes? It's an unfamiliar style to me. I'm used to seeing sets across with the same weight or working up to a peak set with back off sets at a certain percentage and things like that. What's the rhyme and reason in your choices of how many sets and reps you do on your main lifts? Is it kind of like Sheiko?
 
Perrin Aybara said:
How do you come up with the rep schemes? It's an unfamiliar style to me. I'm used to seeing sets across with the same weight or working up to a peak set with back off sets at a certain percentage and things like that. What's the rhyme and reason in your choices of how many sets and reps you do on your main lifts? Is it kind of like Sheiko?
Click to expand...
Yes it is a Sheiko principle. I should be more clear in my log. Usually the last set is a top set or the second to last set is a top set with a back off. Rep schemes are based off total work volume for the week projected for the week. It is very much like Sheiko.

I met Sheiko in a Seminar overseas. I Learned alot. Another I learned from Sheiko is when programing for lifters you have to program differently for natty and geared lifters.

Some critics of this style of training will say that it is too specific. My rebuttal is that when training for any sport your training must be specific.

A Sheiko tool that I love is pausing on the squat mid way down. Then exploding into and out of the hole. This works for most people that have issues with depth. The key here is to pause long enough but not to long to allow for the trainee to drive with controlled aggression in and out of the hole.
 
@Perrin Aybara

This is from a few weeks ago. I have a top set and back off set here in my squat. I just didn't identify those as top sets and back off sets. I just identified them now for the purpose of this conversation. Going forward I will be more detailed with my log. To try and clear up any confusion.

April 16, 2018

Competition Low Bar Squat:
Bar 15x2
165 6x1
231 5x1
303 4x1
369 3x1
429 3x2
458 3x4 Top Set
398 3x2 Back off set

Bench:
Bar 15x2
165 6x1
200 5x1
243 4x1
285 3x2
319 2x5
285 4x3

Deficit Deadlifts:
165 6x1
231 5x1
358 5x1
429 4x1
462 3x2

Cable crossover:
65 3x8

Rear Delt Flies:
45 4x10

Barbell Rollouts:
3x10

Planks:
4 with 45 second hold
 
I ran a Sheiko template a couple years ago and got good results on it. Thank you for the explanation, what I'm looking at makes sense now knowing it's Sheiko inspired. So week to week you'll adjust percentages based on feel? Accessories and lift variations decided on by diagnosing weak points and such?
 
Perrin Aybara said:
I ran a Sheiko template a couple years ago and got good results on it. Thank you for the explanation, what I'm looking at makes sense now knowing it's Sheiko inspired. So week to week you'll adjust percentages based on feel? Accessories and lift variations decided on by diagnosing weak points and such?
Click to expand...
I start the week off with adjusted percentages based off how the previous weeks training went. Then adjust if need be during training as well. I also will adjust if I end training back to back days that arent planned. My training schedule is Monday, Wednesday, Friday and Saturday. If I miss a Monday and have to train Tuesday and Wednesday. My Tuesday training will be adjusted 5% down.

And accessories and lift variations are solely based off weak/sticking points.
 
Friday May 4th, 2018

Squat w/pause 1/4 of the way down:
Bar 15x2
133 6x2
225 4x1
314 4x1
381 3x1
429 3x1
485 2x5 [Working/Top set]

Bench w/double pause on chest then half way up:
Bar 15x2
133 6x2
203 4x1
243 3x1
281 3x2 [Working set]
319 2x5 [Top set]
297 3x3 [Back off]

Leg Extensions:
185 10x4

Bent Over DB Rear Delt Flies:
45 8x5

DB Flies:
60 8x4

Barbell Rollouts from knees:
10x4
 
Saturday May 5th, 2018

Barbell Incline Bench Press:
Bar 15x2
133 6X2
203 3X1
243 3X2 [Working set]
270 3X4 [Top set]

Deads 2 inch Deficit:
133 10x1
203 6x2
314 4x1
375 3x1
451 3x2
523 3x4

Board Bench Press-2 BD:
225 3X1 [No board]
308 3x1
330 3x1
340 3x3

Deads paused @Knees going up and back down:
133 6x2
225 4x1
281 3x1
375 3x1
450 3x1
523 2x2

Neutral Grip Pull-ups:
10x3

DB Flies:
40 12x3

Decline Sit-ups:
12x3
 
Monday

May 7th, 2018

Competition Squat w/sleeves:
Bar 15x2
133 6x1
243 5x1
347 5x1
413 4x1
485 3x2 [1st working set w/belt & sleeves]
523 3x5 [Top sets w/belt &sleeves]
485 4x2 [Back off sets]

Competition Pause Bench:
Bar 15x2
133 6x1
225 5x1
281 3x2 [1st working set w/belt]
303 3x5 [Top set w/belt]
281 5x2 [Back off sets w/belt]

Leg Extensions:
175 10x4

Straight bar Tricep pushdowns: [Paused at the bottom slow negative]
85 10x4

DB Flies:
40 4x10

Standing Barbell Rollouts:
8x3


 
Ok I am back. I have been breaking down my programing and how I plan to attack achieving 800-800+ Deadlift. I will continue to do my pauses and will be using blocks to overload. I will start with blocks at knee height and every 3 weeks I will decrease the height of the blocks until I hit 800-800+ from the floor. Instead of working with 75-87% of my competition max(750) for deadlift. I will work with 75-87% of 804 on all my working sets from the floor.
 
Life has gotten the better of me. No big deal.

Going the Hypertrophy/conditioning block. I am heading into week 2

Monday 3Oth July:

High Bar squat:
133 1x10
231 1x10
275 1x10
320 1x5
374 1x5
407 1x5
457 4x8

Incline Bench:
133 2x10
231 2x5
281 4x8

Walking Lunges:
155 3X10

Flat Bench Dumbbell press:
100 4x10

Face pulls:
4x12

Chest Supported Rows:
4x10

Sled pulls:
10 minutes:

Wednesday:

Deadlift:
155 2x10
231 1x10
275 1x10
373 1x5
429 1x3
501 1x3
562 1x1
600 4x8

Incline Bench:
133 2x10
231 4x10

Block Pulls/@ knees:
Acclimation Set:562 2x3
650 1x3
705 1x1
804 2x2

Friday:
Front Squat:
341 4x8

Incline Bench:
243 4x10

GHR/light band:
4x15

Saturday:
Conventional Deficit Deadlift:
562 3x10

Paused Deadlift:
496 3x3

Upper back work
GHR
Sled push this time
 
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