help me periodize my program

**roastchicken** · 01-21-2010, 05:21 AM

I need some suggestions on the last block of my training or your comments about the program as a whole. This is my second go at posting this so apologies if your reading this for a second time hopefully my title was more appropriate.

Baby got Back
4 day split EOD
This represents 1 cycle (8 days)

M - Vertical Push/Pull ~ Chins/db shoulder press/ hs high row/milli press
T - rest
W - Quad Dominant ~ Squats/ Front squats/db walking lunges
T- rest
F - horizontal push/pull ~ Bent row/Bench press/ seated close grip row/weighted dips
S - rest
S- ham dominant ~ Deadlifts/ romanian dealifts/lying ham curls
M - rest

My main lifts are in bold the rest will be asisstance

4 Cycles will be 1 training block

program will be 4 training blocks

block 1 - adaptation/hypertrophy 3x10 (assistance 3x10 also) 1 min recovery exception of squats and deadlifts which will be low reps and low volume (3x5)

block 2 - strength/hypertrophy 5x5 ,2 min recovery (assistance 3x12 1 min recovery)

block 3 - hypertrophy 4x6-8 1 min 30 sec recovery (assistance 3x15 1min recovery)

block 4 - strength/power Would like some help here as i am unsure how to round things out 5x3 followed by 1x10 maxing out? 10x3 ? going for new 1rm?

thanks 4 your time .RC

**Gazhole** · 01-21-2010, 08:34 AM

For the strength/power i would do something like 3x3 working up the weight each set to something really heavy.

For the power part of it, you could replace your assistance exercises with explosive/olympic/plyometric alternatives and do 7x2 or something.

Speed deads, cleans, push press, jump squats, clap push ups, etc. Things like that, that bear some resemblance to the other exercises you were doing. At least where possible.

**gtbmed** · 01-21-2010, 03:46 PM

I agree with gaz, but you can certainly add a bunch of things in there to develop power. Change your exercise selection to include stuff like box jumps, speed deads/bench against bands, box squats, etc.

Olympic lifting will really develop power but it's fairly difficult to master the form to the point where the lifts can be a helpful addition to your training program. If you have experience with them then I would use them to develop power.

**roastchicken** · 01-22-2010, 07:00 AM

Thanks guys, i am most likely going togo for some max lifts on my main exercises with some low volume eg. 3x3 and keep the asisstance exercises at maintenance rep range and intensity.

i probably don't have the experience with real power movements like hang cleans/snatches but i would like to incorporate some band/chain work into my bench/squat/dead.i am currently in block 1 so i have time to decide.

thanks for your time .RC

**gtbmed** · 01-22-2010, 07:25 AM

Any form of accomodating resistance will help with power output IMO since it will teach you to move through the entire ROM quickly.

Louie Simmons is a pretty good source on the dynamic method:
Dynamic Method
http://westside-barbell.com/westside...method0706.pdf
http://westside-barbell.com/westside...ngth_NOV06.pdf
http://westside-barbell.com/westside...speed_work.pdf

**Gazhole** · 01-22-2010, 07:59 AM

The first time i did dynamic/power work was on the westside program and its probably the element that makes the program work so well.

Speed Bench and Speed Squats are fairly easy to get the hang of and they'll really enhance your strength gains.

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