How do you split typically like to split your intensity up. Is based off each week? Like a volume week then a partial deload week then a heavy week. Or whatever order
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Rob's log part 2 (gonna take a crack at PLing)
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How do you split typically like to split your intensity up. Is based off each week? Like a volume week then a partial deload week then a heavy week. Or whatever order
Perrin Aybara
Master
Maybe like this makes more sense:
Day 1
Comp squat, bench, squat, 2 accessories
Day 2
Bench, deadlift, bench, 2 accessories
Day 3
Off
Day 4
Squat, comp bench, bench, 2 accessories
Day 5
Comp deadlift, deadlift, 2 accessories
Day 6
Overhead press, accessories
Day 7
Off
If it's not labeled comp it can be whichever variation you want.
I'm not sure exactly what you mean by splitting up intensity? I'll be running eight straight weeks of volume gradually lowering reps and raising weight as I transition into more of the strength building rep ranges. I'll be working in that range for eight weeks and then transition into a peaking phase. Deloads I believe I have scheduled for weeks 7, 15 and meet week. It's pretty much all volume work until close to peaking time where I'll be figuring out where I'm at and what weights to use at the meet. Those AMRAPs every two weeks with whatever weight I'm using on my sets across will let me gauge progress.
Day 1
Comp squat, bench, squat, 2 accessories
Day 2
Bench, deadlift, bench, 2 accessories
Day 3
Off
Day 4
Squat, comp bench, bench, 2 accessories
Day 5
Comp deadlift, deadlift, 2 accessories
Day 6
Overhead press, accessories
Day 7
Off
If it's not labeled comp it can be whichever variation you want.
I'm not sure exactly what you mean by splitting up intensity? I'll be running eight straight weeks of volume gradually lowering reps and raising weight as I transition into more of the strength building rep ranges. I'll be working in that range for eight weeks and then transition into a peaking phase. Deloads I believe I have scheduled for weeks 7, 15 and meet week. It's pretty much all volume work until close to peaking time where I'll be figuring out where I'm at and what weights to use at the meet. Those AMRAPs every two weeks with whatever weight I'm using on my sets across will let me gauge progress.
I just know from running sheiko for 16 weeks every 3ish weeks it felt like things let up a bit.
Perrin Aybara
Master
I'll be doing something like that. Weeks 7 and 15 will be mild deloads, the week before the meet will be a full one.
I'm gonna start putting things together and probably using percentages from sheiko or RPEs from that converted one i sent you the other day
Perrin Aybara
Master
Next week I believe we're eighteen weeks out. Work backwards and get your peaking plan in place and fill up the remainder with some hypertrophy work starting now and work your way into lower reps getting closer to the meet. Now is the time for more extras and as you get closer make it more comp specific until it's pretty much only the comp lifts a few weeks out.
Will do. Hopefully I can get something solid together by the end of the weekend
Perrin Aybara
Master
I've still got a few weeks on mine to figure out. Plus making the spreadsheet functional.
I would have one day per week dedicated to the main lift then a auxiliary. Some thing like this
Day 1
Deads
Bench with bands, chains, boards
Accessories
Day 2
Bench
Box squats, paused squats, front squats
Accessories
Day 3
Squat
RDLs, block pulls, rack pulls, banded pulls
Day 4
Full body accessories
It's very similar to how my programming is laid out. I never really felt beat up up until peaking and went 26ish weeks straight with just 2 deloads before mock meet and real meet. Just my experience
Day 1
Deads
Bench with bands, chains, boards
Accessories
Day 2
Bench
Box squats, paused squats, front squats
Accessories
Day 3
Squat
RDLs, block pulls, rack pulls, banded pulls
Day 4
Full body accessories
It's very similar to how my programming is laid out. I never really felt beat up up until peaking and went 26ish weeks straight with just 2 deloads before mock meet and real meet. Just my experience
Im curious what exactly you guys mean when you say
Day 1 bench, squat, squat ? Why do you put squat or bench or whatever twice in a row?
Probably a dumb question , but im trying to understand the PL animal[emoji6]
Sent from my iPad using Tapatalk
Day 1 bench, squat, squat ? Why do you put squat or bench or whatever twice in a row?
Probably a dumb question , but im trying to understand the PL animal[emoji6]
Sent from my iPad using Tapatalk
Perrin Aybara
Master
It just means two squat or bench movements. Like bench first, then squat and then maybe incline bench.
This is my first attempt at writing my own workouts. I'm happy with the splits and whatnot. Just curious as to reps a percentages that I'm using. Not sure on that part. The second week split which I am working on now will be different. Just wanted a little feed back on the first week. I have the split done for 2nd week just not the reps and sets and weight. I'll post week 2 up later. I'll repeat this 2-3x then do a mini "where I'm at test" followed by a small deload then repeat. Let me know what you guys think
Perrin Aybara
Master
I used this for some of my stuff. The higher reps I just kind of winged it a little.
That helps tremendously. I'm actually switching up week one now that I'm working on week 2. I want my heavy days during the week when I know I'll have a spot
Perrin Aybara
Master
I consider Tuesday my heavy squat day, Thursday my heavy bench day and Saturday my heavy deadlift day. I still mix other lifts on those days, but those are the heaviest days for those particular lifts.
You can still fit 3x10's and 3x8's within the boundaries of that chart, it just falls within those first two sections.
I haven't looked at it that way. Let me finish the first 2 weeks and I'll post it then get feedback if I'm on a good path. I'm thinking about using the misc comp tab the last five weeks out from the original sheiko template I sent you. Then doing my own program between now and then
Perrin Aybara
Master
It has you peaking for a meet or mock meet anyway, it should work. Just start your program with higher reps and work towards lower ones. The guy from those videos on programming suggests spending a little time in each range.
Also, I remember @Strength and Power trains five days a week. I haven't seen him around lately, but he might have some ideas on programming a routine this way.
Ok so here is what I've come up with so far. The plan is to repeat these 2 weeks over for 3 cycles then a mini max test. I'll keep the idea the same weeks 2 and 3 but different rep scheme with similar percentages and total reps per day. I don't know if it's bad but I'm doing 4 working sets for everything the entire first week lol. That will change on the second round
Perrin Aybara
Master
What does this mini max test consist of?
Monday following the 6 weeks I'll test maxes and use the rest of the week as recovery/deload. I want to test maxes exhausted from the 6 weeks so I can estimate my progress and change totals for the following 6 weeks
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