Dale Mabry's NASM OPT

**Dale Mabry** · 10-24-2005, 10:40 PM

Was linear, attempting a little conjugate now just to mix it up a bit. To date, my greatest strength gains have come from Westside so i figured I'd give it hell. I am not 100% sold on linear periodization yet.

**CowPimp** · 10-24-2005, 10:45 PM

Quote:

Originally Posted by Dale Mabry

Was linear, attempting a little conjugate now just to mix it up a bit. To date, my greatest strength gains have come from Westside so i figured I'd give it hell. I am not 100% sold on linear periodization yet.

Conjugate seems to make more sense to me. If you do linear periodization, it would seem to me that shorter cycles would be beneficial. But hey, lots of people do quite well with linear periodization. Conjugate just keeps things more interesting as well.

**Dale Mabry** · 10-24-2005, 10:50 PM

I was thinking, in the grand scheme of things, that linear is more oriented to the offseason/preseason of an athlete while conjugate would be more appropriate for the in-season/postseason. Since I have no season I can do whatever I want whenever I want, so that is always good.

**CowPimp** · 10-24-2005, 10:55 PM

Quote:

Originally Posted by Dale Mabry

I was thinking, in the grand scheme of things, that linear is more oriented to the offseason/preseason of an athlete while conjugate would be more appropriate for the in-season/postseason. Since I have no season I can do whatever I want whenever I want, so that is always good.

True enough. However, I do think that it would be a good idea to cycle in a week of some alternate type of training even when doing linear periodizaiton. This is something that Poliquin recommends. For example, instead of doing an 8 week hypertrophy phase, one might do 3 weeks for hypertrophy then throw in a strength/power week just to prevent excessive detraining of one skill while focusing on another.

**Dale Mabry** · 10-24-2005, 11:16 PM

I think thst is the NSCA's stance, they seem to recommend 3-4 week microcycles at the most, at least from what I have read.

**P-funk** · 10-25-2005, 05:17 AM

the only thing i don't get is that conjugate periodization is still linear basically. For example.....

Lets say this is my three week program:

bench throws- 5 reps x 5 sets (speed/power)
bench- 2 reps x 5 sets (heavy/strength)
DB incline press- 8 reps x 3 sets (repetive rep range)

Now, if I use 300lbs on my bench press and I get all 5 sets of 2 I will increase it the next week and then the following week again if I am succssecful. While the outline of this is conjugate, in that I am training all three types of strength (power, max strength and repetition strength) the loads still increase linearly.

That is why I am leaning towards undulating periodization which, like conjugate trains 3 different rep ranges in one week (power, max strength, endurance), but doesn't allow you to progress linearly since the rep range for the given exercise has changed from one goal to another every week over say 6-8 weeks.

Does that make any sense?

I haven't got to the program design part in the NSCA book. Does it talk about any of this or is it just pretty much linear periodization?

**Dale Mabry** · 10-25-2005, 08:13 AM

It is very vague, they show linear periodization and make no reference to different types of periodization.

Coincidentally, I think it is called linear because you only change one metric (load) from week to week while conjugate changes more than one (Loads/reps/Mode). I understand what you are getting at and think the names are misleading, but I get where the powers that be are coming from.

I like undulating as well, especially for someone with a large amount of training experience or is in a sport where the offseason is very short, or a sport like tennis where there are 4 seasons in a year.

**Dale Mabry** · 10-25-2005, 11:27 AM

Today-DE Legs

Complex 1
Jump Squats 115 2x6
Cycled Split Squats 2x6

Complex 2
Rack Front Squats (Racked in the hole) 205 2x6
Tuck jumps 2x6

Assistance
GHR on incline hyper bench 45 2x10
Reverse Hyper on inclince hyper bench 35 2x10

I am changing this up, I am going to switch jump squats out for alternating lunges, that movement seems more similar to the cycled split squats. I am also only doing 6 reps instead of 8 for the plyos.

**P-funk** · 10-25-2005, 12:03 PM

Quote:

Originally Posted by Dale Mabry

It is very vague, they show linear periodization and make no reference to different types of periodization.

I don't get that at all? The NASM book is the same way (the refrence a lot of their text to NSCA anyway). But, if you get the NSCA journals the guys that write for it are all over things like fitness fatigue, wave loading, undulating, conjugate, etc....it seems like it should be at least talked about in the book, no?

**P-funk** · 10-25-2005, 12:04 PM

when you say "racked in the hole" do you mean that you cleaned it into place?

**Dale Mabry** · 10-25-2005, 03:23 PM

Yeah, that stuff should be attended to more in the book.

What I mean by racked in the hole is that the rack is in the hole, at the very bottom as opposed to having the pins set up at a half squat.

**Dale Mabry** · 10-27-2005, 02:34 PM

Today

Hang cleans-115 4x6
Bench throw-60 4x6
Pec flye machine-135 2x10
Rear Delt Raise-105 2x10
Cable Kickback-30 2x10
Cable hammer (no attachment)-40x10

Hang from bar-(60 second RI) 30 sec, 4x20 sec
Cable wrist curls-30x12, 40 2x12
Reverse cable wrist curls-30 3x12

Gonna continue forearm work for a while so that I will not need straps for deads.

**Dale Mabry** · 10-28-2005, 02:16 PM

Today-

Squats-315 4x4*
Step ups-40's 4x4
Leg extension-135 2x10
Leg curl-135 2x10
Calf raise- BW 2x10

*First set I was fine. Second set I fell forward on the first rep, I had to step in with my left leg to get the weight up but then completed 3 good reps. 3rd and 4th sets went swimmingly, the weight isn't that hard, I was trying to make more of a shelf with my arms and shoulders which I was not used to, which is why I fell forward the second set. I could up the weight, but I am going to keep it here for another week until I get used to the technique. The bar actually traveled off of my shoulders by about 2 inches on my last rep of the 3rd set because I was as explosive as Kelsey Grammar's wife after an all you can eat mexican buffet.

I will up the isolation stuff, I just needed to make sure I had enough time today because I was rushed.

**P-funk** · 10-28-2005, 02:19 PM

Try and come out of the hole on the squat and explode hard enough that you can actually pop the bar over your head and have it land on the floor infront of you.

Dave Rigert did that warming up at one of the World Championships...whith 600lbs!

**Dale Mabry** · 10-28-2005, 02:27 PM

Quote:

Originally Posted by P-funk

Dave Rigert did that warming up at one of the World Championships...whith 600lbs!

Amateur.

**Dale Mabry** · 10-31-2005, 02:07 PM

Today
Flat Bench 275 4x4*
Rack Deadlift 315 4x4
Shoulder press 165 4x4

Incline Flyes 50's 2x10
Lat pulldown 150 2x10
Lat raises 30's 2x10
BB Curl 90 2x10
1-Arm extension machine 40x10

*I actually did 265 on the first set and then decided I could up the weight. Also, on the Deads, I had to drop the weight on the last 2 reps of the last set. Also, since they were rested reps, once my grip failed, I did 2x2 reps with an alternated grip to hit my back a bit more. Alternated is so much easier.

**P-funk** · 10-31-2005, 02:09 PM

how high was the rack set? 16" deadlift?

**Dale Mabry** · 10-31-2005, 02:24 PM

Yeah, about 2/3 the way up my shin. I feel like I can do so much more, but ole captain limp wrist here has a pussy grip. You would figure with all the whacking I could prolly hold up a city bus, but I guess there is little transference. BTW, half way thru facility layout and scheuling, I hate this shit.

**P-funk** · 10-31-2005, 08:43 PM

facility lay out? that must be like the last chapter. I just finished plyos.

**Dale Mabry** · 10-31-2005, 09:09 PM

3rd to last, and the other ones are'nt any more interesting.

**Dale Mabry** · 11-01-2005, 06:56 PM

Today-DE Legs

Complex 1
Alternating Lunges 40's 3x6
Cycled Split Squats 3x6 each side

Complex 2
Rack Front Squats (Racked in the hole) 205 3x6*
Tuck jumps 3x6

Assistance
GHR on incline hyper bench 45 2x10
Reverse Hyper on inclince hyper bench 35 2x10

*I put the catch a little lower on the front squats this time and it made a ton of difference, much more difficult. I noticed my tuck jumps were more explosive this time, but my cycled split squats feel a little off, although this time I was more stable.

**P-funk** · 11-01-2005, 07:54 PM

Quote:

Originally Posted by Dale Mabry

Today-DE Legs

Complex 1
Alternating Lunges 40's 3x6
Cycled Split Squats 3x6 each side

Complex 2
Rack Front Squats (Racked in the hole) 205 3x6*
Tuck jumps 3x6

Assistance
GHR on incline hyper bench 45 2x10
Reverse Hyper on inclince hyper bench 35 2x10

*I put the catch a little lower on the front squats this time and it made a ton of difference, much more difficult. I noticed my tuck jumps were more explosive this time, but my cycled split squats feel a little off, although this time I was more stable.

looks like a killer workout. I hate jump squats super set with squats. Is that 3m sets of 6 or 6 sets of 3??

**Dale Mabry** · 11-01-2005, 07:56 PM

3 sets of 6, 6 sets of 3 would take entirely too long. If I had the time that is the way I would do it.

I am thinking once I get thru with this modified westside that I will go to a strength phase right into my 2nd power phase power phase. I will attempt complex training in that one as well, but hopefully work won't be so busy then and can do more of a power rep scheme, it usually slows around the holidays.

Finished the book again today and retook all the questions at the end of each chapter. Got 155 out of 163 which was about a 95. Interestingly, some of the earlier questions took me a bit of time, looks like I will be making a ton of index cards this month.

**CowPimp** · 11-02-2005, 12:04 AM

Ugh, split squats are evil. 100% evil.

**Dale Mabry** · 11-03-2005, 04:28 PM

Today

Hang cleans-115 4x6
Bench throw-70 4x6-Shit, I knew this felt heavier, I shouldn't have upped it
Pec flye machine-135 2x10
Rear Delt Raise-105 2x10
Cable pushdown-40 2x10
Cable hammer (no attachment)-50x10

Hang from bar-(60 second RI) 35 sec, 30, 25, 23, 15

Cable wrist curls-40 3x12
Reverse cable wrist curls-30 3x12

Fuck my forearms were a burnin. Also, I completely forgot my routine so I kinda made it up, surprisingly on 1 exercise was messed up...well that and me putting too much on the bench throw.

10-24-2005, 10:40 PM	#481
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Was linear, attempting a little conjugate now just to mix it up a bit. To date, my greatest strength gains have come from Westside so i figured I'd give it hell. I am not 100% sold on linear periodization yet.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-24-2005, 10:50 PM	#483
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I was thinking, in the grand scheme of things, that linear is more oriented to the offseason/preseason of an athlete while conjugate would be more appropriate for the in-season/postseason. Since I have no season I can do whatever I want whenever I want, so that is always good.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-24-2005, 11:16 PM	#485
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I think thst is the NSCA's stance, they seem to recommend 3-4 week microcycles at the most, at least from what I have read.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-25-2005, 05:17 AM	#486
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	the only thing i don't get is that conjugate periodization is still linear basically. For example..... Lets say this is my three week program: bench throws- 5 reps x 5 sets (speed/power) bench- 2 reps x 5 sets (heavy/strength) DB incline press- 8 reps x 3 sets (repetive rep range) Now, if I use 300lbs on my bench press and I get all 5 sets of 2 I will increase it the next week and then the following week again if I am succssecful. While the outline of this is conjugate, in that I am training all three types of strength (power, max strength and repetition strength) the loads still increase linearly. That is why I am leaning towards undulating periodization which, like conjugate trains 3 different rep ranges in one week (power, max strength, endurance), but doesn't allow you to progress linearly since the rep range for the given exercise has changed from one goal to another every week over say 6-8 weeks. Does that make any sense? I haven't got to the program design part in the NSCA book. Does it talk about any of this or is it just pretty much linear periodization?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-25-2005, 08:13 AM	#487
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	It is very vague, they show linear periodization and make no reference to different types of periodization. Coincidentally, I think it is called linear because you only change one metric (load) from week to week while conjugate changes more than one (Loads/reps/Mode). I understand what you are getting at and think the names are misleading, but I get where the powers that be are coming from. I like undulating as well, especially for someone with a large amount of training experience or is in a sport where the offseason is very short, or a sport like tennis where there are 4 seasons in a year.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-25-2005, 11:27 AM	#488
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today-DE Legs Complex 1 Jump Squats 115 2x6 Cycled Split Squats 2x6 Complex 2 Rack Front Squats (Racked in the hole) 205 2x6 Tuck jumps 2x6 Assistance GHR on incline hyper bench 45 2x10 Reverse Hyper on inclince hyper bench 35 2x10 I am changing this up, I am going to switch jump squats out for alternating lunges, that movement seems more similar to the cycled split squats. I am also only doing 6 reps instead of 8 for the plyos.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-25-2005, 12:04 PM	#490
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	when you say "racked in the hole" do you mean that you cleaned it into place?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-25-2005, 03:23 PM	#491
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, that stuff should be attended to more in the book. What I mean by racked in the hole is that the rack is in the hole, at the very bottom as opposed to having the pins set up at a half squat.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-27-2005, 02:34 PM	#492
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Hang cleans-115 4x6 Bench throw-60 4x6 Pec flye machine-135 2x10 Rear Delt Raise-105 2x10 Cable Kickback-30 2x10 Cable hammer (no attachment)-40x10 Hang from bar-(60 second RI) 30 sec, 4x20 sec Cable wrist curls-30x12, 40 2x12 Reverse cable wrist curls-30 3x12 Gonna continue forearm work for a while so that I will not need straps for deads.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-28-2005, 02:16 PM	#493
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Squats-315 4x4* Step ups-40's 4x4 Leg extension-135 2x10 Leg curl-135 2x10 Calf raise- BW 2x10 *First set I was fine. Second set I fell forward on the first rep, I had to step in with my left leg to get the weight up but then completed 3 good reps. 3rd and 4th sets went swimmingly, the weight isn't that hard, I was trying to make more of a shelf with my arms and shoulders which I was not used to, which is why I fell forward the second set. I could up the weight, but I am going to keep it here for another week until I get used to the technique. The bar actually traveled off of my shoulders by about 2 inches on my last rep of the 3rd set because I was as explosive as Kelsey Grammar's wife after an all you can eat mexican buffet. I will up the isolation stuff, I just needed to make sure I had enough time today because I was rushed.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-28-2005, 02:19 PM	#494
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	Try and come out of the hole on the squat and explode hard enough that you can actually pop the bar over your head and have it land on the floor infront of you. Dave Rigert did that warming up at one of the World Championships...whith 600lbs!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-31-2005, 02:07 PM	#496
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Flat Bench 275 4x4* Rack Deadlift 315 4x4 Shoulder press 165 4x4 Incline Flyes 50's 2x10 Lat pulldown 150 2x10 Lat raises 30's 2x10 BB Curl 90 2x10 1-Arm extension machine 40x10 *I actually did 265 on the first set and then decided I could up the weight. Also, on the Deads, I had to drop the weight on the last 2 reps of the last set. Also, since they were rested reps, once my grip failed, I did 2x2 reps with an alternated grip to hit my back a bit more. Alternated is so much easier.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-31-2005, 02:09 PM	#497
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	how high was the rack set? 16" deadlift?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-31-2005, 02:24 PM	#498
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, about 2/3 the way up my shin. I feel like I can do so much more, but ole captain limp wrist here has a pussy grip. You would figure with all the whacking I could prolly hold up a city bus, but I guess there is little transference. BTW, half way thru facility layout and scheuling, I hate this shit.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-31-2005, 08:43 PM	#499
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	facility lay out? that must be like the last chapter. I just finished plyos.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-02-2005, 12:04 AM	#504
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Ugh, split squats are evil. 100% evil.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

10-31-2005, 09:09 PM	#500
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	3rd to last, and the other ones are'nt any more interesting.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-01-2005, 06:56 PM	#501
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today-DE Legs Complex 1 Alternating Lunges 40's 3x6 Cycled Split Squats 3x6 each side Complex 2 Rack Front Squats (Racked in the hole) 205 3x6* Tuck jumps 3x6 Assistance GHR on incline hyper bench 45 2x10 Reverse Hyper on inclince hyper bench 35 2x10 *I put the catch a little lower on the front squats this time and it made a ton of difference, much more difficult. I noticed my tuck jumps were more explosive this time, but my cycled split squats feel a little off, although this time I was more stable.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-01-2005, 07:56 PM	#503
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	3 sets of 6, 6 sets of 3 would take entirely too long. If I had the time that is the way I would do it. I am thinking once I get thru with this modified westside that I will go to a strength phase right into my 2nd power phase power phase. I will attempt complex training in that one as well, but hopefully work won't be so busy then and can do more of a power rep scheme, it usually slows around the holidays. Finished the book again today and retook all the questions at the end of each chapter. Got 155 out of 163 which was about a 95. Interestingly, some of the earlier questions took me a bit of time, looks like I will be making a ton of index cards this month. Last edited by Dale Mabry : 11-01-2005 at 11:18 PM.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-03-2005, 04:28 PM	#505
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Hang cleans-115 4x6 Bench throw-70 4x6-Shit, I knew this felt heavier, I shouldn't have upped it Pec flye machine-135 2x10 Rear Delt Raise-105 2x10 Cable pushdown-40 2x10 Cable hammer (no attachment)-50x10 Hang from bar-(60 second RI) 35 sec, 30, 25, 23, 15 Cable wrist curls-40 3x12 Reverse cable wrist curls-30 3x12 Fuck my forearms were a burnin. Also, I completely forgot my routine so I kinda made it up, surprisingly on 1 exercise was messed up...well that and me putting too much on the bench throw.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-04-2005, 06:35 PM	#506
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10