Meso Powerlifting Corner

The conjugate sequence model of training is more commonly known as block periodization. So I would say you nailed it bro :) the conjugate method is of Simmons design, taking various methods of training from his research and making his own model. Sounds like you are fimilar wth block?
Not very familiar with it; docd explained it to me one time so his explanation is all i know about it.
 
Since I have been training this past year for raw strength, I have been programming with a modified form of traditional concurrent periodization. Not the so called concurrent popularized by Louie Simmons at westside barbell. My macrocycles typically last for a period of 3 months, broken into 3 mesos. The first block typically lasts between 3-4 weeks, and is used to implement different trainings means other than the specific, and general specific exercises I will use during the remaining 2 blocks. This block is focused on gaining working function, and general volume in the primary working systems of the competition lifts. Many fail to actually implement this block because they feel their numbers suffer. Although it is possible that performance may slightly drop during this block, it is important to allow yourself time away from the heavy comp movements to heal. This block allows rest and repair of many physiological systems. (Injury prevention in the long term) Where as many will actually spend a LARGE amount of time in the block because hypertrophy training is commonly utilized here (and who doesn't like more muscle mass for aesthetic reasons),but performance will drop significantly. Nuerological efficiency in sporting form will degrade when long periods of time are spend away from the comp movements. Sorry about that short rant. Lol. The second block of training runs anywhere from 4 to 6 weeks, and I begin putting in comp movements, and multiple general specific movements aimed at improving different ranges of the comp movements. During this block, and the final realization block I have been using rpe based training, and a form of autoregulation made popular by Mike T. During the second block of training I typically program reps of 4,5, and an occasional 6. I keep a relative intensity of 76 - 86 % during this block for each exercise. I train 4 days a week, and on 2 additional off days, I will focus on mobility/flexibility, and maybe (just maybe) throw in some biceps training. I have found that doing so has helped alleviate elbow pain during my pressing movements. During my final block I use specific movements, usually the comp movements themselves, and the general intensity is between 86-92%. I also drop my workouts to 3 days per week beginning week 10. I hope this write up made sense of my training.
You feel the mobility has helped the elbow pain or bicep work?
I've recently come down with some horrendous inner elbow/ lower bicep pain the last few weeks. Think I narrowed it to thumb under grip on some heavy squats that started it.
 
Since I have been training this past year for raw strength, I have been programming with a modified form of traditional concurrent periodization. Not the so called concurrent popularized by Louie Simmons at westside barbell. My macrocycles typically last for a period of 3 months, broken into 3 mesos. The first block typically lasts between 3-4 weeks, and is used to implement different trainings means other than the specific, and general specific exercises I will use during the remaining 2 blocks. This block is focused on gaining working function, and general volume in the primary working systems of the competition lifts. Many fail to actually implement this block because they feel their numbers suffer. Although it is possible that performance may slightly drop during this block, it is important to allow yourself time away from the heavy comp movements to heal. This block allows rest and repair of many physiological systems. (Injury prevention in the long term) Where as many will actually spend a LARGE amount of time in the block because hypertrophy training is commonly utilized here (and who doesn't like more muscle mass for aesthetic reasons),but performance will drop significantly. Nuerological efficiency in sporting form will degrade when long periods of time are spend away from the comp movements. Sorry about that short rant. Lol. The second block of training runs anywhere from 4 to 6 weeks, and I begin putting in comp movements, and multiple general specific movements aimed at improving different ranges of the comp movements. During this block, and the final realization block I have been using rpe based training, and a form of autoregulation made popular by Mike T. During the second block of training I typically program reps of 4,5, and an occasional 6. I keep a relative intensity of 76 - 86 % during this block for each exercise. I train 4 days a week, and on 2 additional off days, I will focus on mobility/flexibility, and maybe (just maybe) throw in some biceps training. I have found that doing so has helped alleviate elbow pain during my pressing movements. During my final block I use specific movements, usually the comp movements themselves, and the general intensity is between 86-92%. I also drop my workouts to 3 days per week beginning week 10. I hope this write up made sense of my training.

I hope I can get this much understanding of what to do in the future. Thanks for the elaborate detail.
 
Not very familiar with it; docd explained it to me one time so his explanation is all i know about it.

If you would like a very detailed explanation, and are able to understand research, and scientific findings/literature, I suggest picking up the books super trainingtraining by stiff and verkhoshansky and Special strength training: manual for coaches. Both books are a mountain of knowledge, and are well worth their price.
 
You feel the mobility has helped the elbow pain or bicep work?
I've recently come down with some horrendous inner elbow/ lower bicep pain the last few weeks. Think I narrowed it to thumb under grip on some heavy squats that started it.

It could actually be a combination of both I suppose. I find that if I include some minor bice work, it tends to keep the elbow pain away. Every time I stop, I begin to develop pain once again. The mobility work I have found is something I must keep regular or I end up with an injury.
 
Well I tried to compress it as much as possible. Learn learn learn is all I can say. It's why we are all here after all.

I appreciate the detailed explanation as well. I made a somewhat amateur attempt at programming like that with my current training plan. I didn't do the first block you talked about the same way though, I just did alternate forms on deadlift and squat in the higher rep range as part of the beginning of my volume block.

I love reading various training methods, and the science behind the reasoning of its applications.

I'm also a tight ass who can't afford a coach, so I learn everything I possibly can so that I can create my own programming correctly. Lol.

Same here, poverty gains plan. Research and trial and error.
 
I appreciate the detailed explanation as well. I made a somewhat amateur attempt at programming like that with my current training plan. I didn't do the first block you talked about the same way though, I just did alternate forms on deadlift and squat in the higher rep range as part of the beginning of my volume block.





Same here, poverty gains plan. Research and trial and error.

I have tried a couple training cycles using more comp specific movements in my first block of training, but I find that by the completion of my macro, I am totally beat to hell. I have hit pr's yes, but I feel like total crap, and usually have sustained some type of a strain. Usually a grade 2 that has been very difficult to heal. Since I have altered my programming, I have been injury free. Other than nagging pain here and there. THAT is just something I have grown accustomed to. Getting older just hurts. Lol
 
If you would like a very detailed explanation, and are able to understand research, and scientific findings/literature, I suggest picking up the books super trainingtraining by stiff and verkhoshansky and Special strength training: manual for coaches. Both books are a mountain of knowledge, and are well worth their price.

Another good book is "Block Periodization" by Vladimir Issurin and Michael Yessis
 
It could actually be a combination of both I suppose. I find that if I include some minor bice work, it tends to keep the elbow pain away. Every time I stop, I begin to develop pain once again. The mobility work I have found is something I must keep regular or I end up with an injury.
I have stopped working my bi's thinking I should let em relax some but think I'll try some light stuff and see where it leads. Thanks
 
I have stopped working my bi's thinking I should let em relax some but think I'll try some light stuff and see where it leads. Thanks

Anecdotally, bicep work has been helping my elbow/forearm also. Any type of strengthening around the joint couldn't hurt but can help, so long as you do it in a way that's not making he problem worse of course lol.

I do a few sets of curls or chinups. Intensity is usually pretty low. If you're familiar with RPE's then I go for an x8-12 @ ~8. If not I just go for 8-12 reps with a low enough weight that it's not going to failure.
 
Anecdotally, bicep work has been helping my elbow/forearm also. Any type of strengthening around the joint couldn't hurt but can help, so long as you do it in a way that's not making he problem worse of course lol.

I do a few sets of curls or chinups. Intensity is usually pretty low. If you're familiar with RPE's then I go for an x8-12 @ ~8. If not I just go for 8-12 reps with a low enough weight that it's not going to failure.
I will definitely throw some in.
 
Anecdotally, bicep work has been helping my elbow/forearm also. Any type of strengthening around the joint couldn't hurt but can help, so long as you do it in a way that's not making he problem worse of course lol.

I do a few sets of curls or chinups. Intensity is usually pretty low. If you're familiar with RPE's then I go for an x8-12 @ ~8. If not I just go for 8-12 reps with a low enough weight that it's not going to failure.
^^^This is basically what I follow as well for bicep work.
 
^^^This is basically what I follow as well for bicep work.

I'm the same during meet training

4 sets of bb curls a week 12x 65, 85 10x105 if the weight is moving well I'll do a final set at 115 or 125 if not will just repeat 105. No chin-ups for me but I do enough dead hang pull ups for my biceps to get some stimulation.

I'm fully convinced my bicep tendon tear was due to stupidity on a massive weight cut.
 
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