ok ok, here goes my routine, suggestions please!

[XtremePowerLifter2000]

Ok, i know i've asked Matt (animalmass1) Madcow, Spatts, and Josh Henkin about it a ton to see their thoughts, well here is what i've come up with. Im still looking for suggestions. I've actually done alot of breaking down and changing today to it. this im hoping will be the routine i'll be using to carry me out to KC on Dec. with the Midwest Maddogs.

Outline:
Mesocycle- 3wk
Mesocycle- 3wk
Microcycle- 1wk
Mesocycle- 3wk
Microcycle- 120hr no training rest
-Pre: Meet
7-10 off days

Mesocycle 1:
- Main lifts: basic set rep structure
- Assistance work: High volume/low intensity

Mesocycle 2: (strength/hypertroph) 3wks
- Main lifts: Tripples
- Assistance work: High Volume/low intensity

Microcycle 1: (rest/speed) 1wk
- Mainlifts: speed work- 40% load
- Olympic pulls/presses- 60% bar speed

Mesocycle 3: (strength)
- Mainlifts: 5 singles, reaching 1 rep on last single
- Assistance work: high intensity/ Low volume

Meso cycle 1
M- sq/leg work
T- Rack/raw/tricep
W- Off
T- DL/Low Box speed/ Back work
F- Board/Shoulder work

Meso cycle 2
M- Sq (low box)/Leg work
T- Rack/Raw/Tricep
w- Off
T- DL/low box speed sq/Back work
F- Board/shoulder work
S- Off
S- Off

Micro cycle 1
M- Speed Squat/Leg work
T- Olympic Pulls
W- Off
T- Speed DL/ Back Work
F- Overhead Olympic
S- Off
S- Off

Meso cycle 3
(Same as meso 2, change up assistance exercise, Instead of singles work up to singles)

Rest- 120hrs

Pre Meet

Post Meet- Off/ light gpp work to help recovery


Ok there you have it.


Kc

 

[Liftbig]

well id say youve certainly put alot of thought into this. what is the reasoning behind each of the mesocycles?

 

[XtremePowerLifter2000]

To work more then one veriable at a time. Its basic sequencal periodization like Siff, and Verh. preach.

I added in the first meso cycle last for the fact it would help me do a loading phase without working heavy singles,this would be a good time to really focus on my GPP.


Kc