Periodization Q's- New Program

[Becoming]

Hey everyone, there has been a lot of threads on this lately, and since I promised myself I would finally start implementing/learning periodization, I figured no time like the present.... I got a heavy squat day on Thursday, so hopefully I can schedule out my next couple weeks before then....

I have been doing a WSB type program for a few months now (history- I am currently at about 525 squat, looking to reclaim 600 and hopefully 700 ASAP, after a long layoff from serious training) all raw, but I notice the WSB is not really putting any of the former mass I had back on my legs, and I think the fact I no longer have that mass is slowing my progress (and I liked the mass too)...

I like the WSB program, especially the DE day, it has made a big difference in my power and explosiveness and I would like to keep that aspect if possible.

I would like to switch to a more periodized routine (like the one Zander 1983 posted earlier-by the way, where did you get this)
Athletic/Strength block for a very efficient nervous system
Week 1: 3 x 5 (80-85% of max)
Week 2: 3 x 5 (80-85% of max), 3 x 4 (85-90% of max)
Week 3: 3/2/1/3/2/1 (90% / 95% / 100% / 92% / 97% / 102%)
Week 4: 3 x 3(85-90% of max) for the first 4 days, test on the 5th day

I also like Bigguns15/pwr_machine's program, though I think I like this one better for the short cycle length (I like faster feedback on progress).... Also it seems like a more simple system for me to learn how to manipulate and learn from....

I would like to still use the DE day, if possible. Would this work? Just wanted to get thoughts etc. I figured alternating the heavy squat day with a DE squat + jumpsquat/frontsquat/clean day...

Input? (By the way thanks Bigguns, pwr_machine, zander, CCJ and others for showing how effective such an approach can be)
Also Zander- details on how you specifically are implementing this? And anyone else have any programs (weeks-reps-percentages) they would recommend using and which have worked well for them?

THANKS!

 

[Zander1983]

I'm stuck for time right now, but I'll try and give you a decent response on how I've used periodization sometime tomorrow.

My first training journal covers my previous (and debut) four week training block. It worked really well: http://boards.elitefitness.com/forum/showthread.php?s=&threadid=235323&perpage=20&pagenumber=1 . It worked for both size and strength, though size was the main goal at that time.

I'm mid-way through the second week of my second block, which my new journal covers. The first one is probably more relevant at the moment.

The quote I posted before on that other thread was from Christian T, a strength coach from T-Mag (I like his stuff. It's smart work.). Also, check out his "Game Plan" article at T-Mag.

 

[bigguns15]

I also like Bigguns15/pwr_machine's program, though I think I like this one better for the short cycle length (I like faster feedback on progress).... Also it seems like a more simple system for me to learn how to manipulate and learn from....

I would like to still use the DE day, if possible. Would this work? Just wanted to get thoughts etc. I figured alternating the heavy squat day with a DE squat + jumpsquat/frontsquat/clean day...

Input? (By the way thanks Bigguns, pwr_machine, zander, CCJ and others for showing how effective such an approach can be)
Also Zander- details on how you specifically are implementing this? And anyone else have any programs (weeks-reps-percentages) they would recommend using and which have worked well for them?

THANKS!

Glad you like my training cycles. I understand your wanting a shorter cycle length. I'd suggest hitting some of the higher volume sets x reps schemes on my website since you have been at a much lower volume from your current training (assuming you don't go over 5 reps now).

My training philosophy was developed over many years, based on a very successful program that's been around over 25 years. It's evolved tremendously, but the rep scheme and the length of the cycle has pretty much remained the same. That being said, I wouldn't know how to shorten it. I find that I need the earlier weeks at a lower intensity.

What are you training for? Competition? Just to gain mass and strength? Good luck in whatever training you decide to do. I'd be happy to help in any way I can. Shoot me a PM if you need to.

 

[Becoming]

Zander- Thanks for the info. The game plan article was pretty good. I definately think there is some learning curve to come about the volume I can handle... It sounds like it worked pretty well for you so I am looking forward to your advice/comments....

Bigguns- I actually have been rarely doing more than 3 reps (except for the first 1-2 warm-ups) I have gotten really proficient at using the 1-3 rep range system employed in WS, and using enough sets to work my way up to the max effort.

I don't want to do too much volume, there is another program Zander posted with SLIGHTLY more total volume, which I considered trying a first time through (to help me adjust to a higher volume program), it is :
Athletic/Strength block for a lesser nervous system
Week 1: 3 x 8 (77-82% of max)
Week 2: 3 x 8 (77-82% of max), 3 x 4 (85-90% of max)
Week 3: 5/3/2/5/3/2 (85% / 90% / 95% / 87% / 92% / 97%)
Week 4: 3 x 6(80-85% of max) for the first 4 days, test on the 5th day

I am mainly interested in regaining lost ground (size and strength) from my previous athletic career. I would like to remain more athletic (hence using the DE type day and cleans/etc), rather than just strength or size.... But I don't notice myself having or regaining the same mass on the WS routine that I had before, and I thought it might be interesting to try a program like this to see how I respond... Either way, I know this wil be a chance to learn how I respond, and further tailoring will have to happen in the future....

Also, I think this will provide a little variety mentally.... I love hitting maxes all the time, it definately preserves your top-end performance aspects, but after a while it gets a little boring....

 

[Becoming]

Also- here is the split I am going to use and a couple Q's... pretty similar to what I am using now, except cut back a LOT- currently I do: on both upper days- some type of bench, tris (close grip and skull crushers) pushpress, barbell rows, upright rows and pulldowns/chins (probably too many exercises) as for the lower days, I generally do similar as to this except again, I usually do some type of squat, deads OR cleans, bulgarians, SLDL OR goodmornings and whatever else I feel like (maybe some jumps, etc) oh yeah and maybe some hammies and calves (again probably too much).... I never do Bi's

I figure I will do the *exercises on the % program in the post above, while doing the others as an assistance basis, straight sets reps (3x10, 4x8, 4x6). They are listed in the order to perform.... Two questions, (1) if I were to use Good Mornings in place of one of the SLDLs on Monday or Thursday, which day would be better? (2) Can I still use the DE Squat on Monday, I would like to use it, but wondering where to put it... Maybe sub in with Cleans every other week (or maybe a cycle with DE, and next with Cleans)??? I would like to do both if possible, but again trying to avoid the volume of exercises problem I think I am having currently....

Saturday
DE Bench
Push Press*
Pullups
Upright Rows

Monday
Hang Clean/DE Squat?
Deadlift*
SLDL?

Tuesday
Bench Press*
Close-grip Bench Press*
Bent-over Rows

Thursday
Squats*
Bulgarians
SLDL?

Sorry I am so long-winded...

 

[Zander1983]

Week 1: 3 x 8 (77-82% of max)
Week 2: 3 x 8 (77-82% of max), 3 x 4 (85-90% of max)
Week 3: 5/3/2/5/3/2 (85% / 90% / 95% / 87% / 92% / 97%)
Week 4: 3 x 6(80-85% of max) for the first 4 days, test on the 5th day

That's the first training block I used too. I didn't stick to any percentages though. Just lifted by instinct and tried to keep it fairly heavy, but there were times were I didn't push as much as I could, and that WASN'T a problem.

But I don't notice myself having or regaining the same mass on the WS routine that I had before, and I thought it might be interesting to try a program like this to see how I respond...

The block you've chosen is going to provide a great mix between strength and hypertrophy. I've got plenty of both in the past two months.

Also, I think this will provide a little variety mentally.... I love hitting maxes all the time, it definately preserves your top-end performance aspects, but after a while it gets a little boring....

Absolutely. It hasn't got boring for me yet, and even training six days a week in my current block, I feel fresh and ready to hit some maxes when it comes to a close.

I figure I will do the *exercises on the % program in the post above, while doing the others as an assistance basis, straight sets reps (3x10, 4x8, 4x6).

Good choice. That is what I'm going to do next time. Keeping in mind the total volume of course (Game Plan). It provides some more flexibility.

Saturday
DE Bench
Push Press*
Pullups
Upright Rows

Monday
Hang Clean/DE Squat?
Deadlift*
SLDL?

Tuesday
Bench Press*
Close-grip Bench Press*
Bent-over Rows

Thursday
Squats*
Bulgarians
SLDL?

Your split will work fine. There are always plenty of combinations and exercises to chose from, so just try to stick to the general formula and see how it goes. Remember, the good thing about this setup is that you can change your exercises after four weeks.