Perodising schedule

BulkMeUp · 04-30-2007, 10:26 AM

Currently doing high volume training. This is the set up I've been doing for the past 3 weeks:

Lower A
ATG Back Squats - 4x6 [RI = 2-3mins, tempo = 2/0/X]
Wide Leg Press - 4x8 [RI = 2Min, tempo = 2/0/2]
V-Squats - 4x10 [RI = 2Mins, tempo = 3/0/2]
Single Leg Ext - 3x12 [RI = 1Min, tempo = 2/0/3]
Standing Calves - 2x15 [RI = 1Min, tempo = 2/0/3]

Lower B
DL's - 4x6 [RI = 2-3mins, tempo = 2/0/X]
BB Stationary Lunges - 4x8 [RI = 2Min, tempo = 2/0/2]
High leg press - 4x10 [RI = 2Mins, tempo = 3/0/2]
Leg Curls - 3x12 [RI = 1Min, tempo = 2/0/3]
Seated Calves - 2x15 [RI = 1Min, tempo = 2/0/2]

Upper A
BB Bench - 4x6 [RI = 2-3mins, tempo = 2/0/X]
Dips - 4x8 [RI = 2Min, tempo = 2/0/2]
NG Cable rows - 4x10 [RI = 1Mins, tempo = 2/0/3]
DB OH Press - 4x12 [RI = 1Min, tempo = 3/0/2]
EZ BB Curls - 3x8 [RI = 1Min, tempo = 1/0/2]
Hammers - 3x10 [RI = 1Min, tempo = 2/0/2]

Upper B
Supported T-Bar Rows - 4x6 [RI = 2-3mins, tempo = X/0/1]
Chin Up’s - 4x8 [RI = 2Min, tempo = 2/0/2]
Pec Dec - 4x10 [RI = 1Min, tempo = 2/0/3]
Yates rows - 4x12 [RI = 1Min, tempo = 2/0/3]
OH Tri Extn - 3x8 [RI = 1Min, tempo = 1/0/2]
Skull Crushers - 3x10 [RI = 1Min, tempo = 2/0/2]

I'm considering perodising it as follows for the rest of the routine:

Week4 = Lower weight by 10% and lower vol by reducing compound exercised from 4 to 3 sets.
Week5 = Same weight but increase vol back to planned level
Week6 = Increase weight by 5%
Week7 = Increase weight by 5% again, thus bringing weights back to current level.
Week8 = same as week7 but may try to increase weights.

How does that look? suggestions?

Witchblade · 04-30-2007, 04:42 PM

You need more pulling movements. Push and pull are not balanced at the moment.

And what do you mean by hammers? Hammer curls?

Double D · 05-01-2007, 12:17 AM

Your plans are confusing to me.

**Gazhole** · 05-01-2007, 06:02 AM

Quote:

Originally Posted by Double D

Your plans are confusing to me.

Aaaaaaaand we have a new sig quote.

Double D · 05-01-2007, 07:02 AM

Niiicccceeee.........

**P-funk** · 05-01-2007, 07:45 AM

yea, I can't seem to make any sense out of it at all.

BulkMeUp · 05-01-2007, 08:45 AM

Sorry guys.. this is the plan..

I have already done that routine for the past 3 weeks at the same level of sets/reps. So for the remainder of the routine, i was thinking of doing some perodisation in terms of volume as follows:

Week4 = Lower weight by 10% and lower vol by reducing compound exercised from 4 to 3 sets.
Week5 = Same weight as week4 but increase vol back to planned level
Week6 = Increase weight by 5%
Week7 = Increase weight by 5% again, thus bringing weights back to current level of week3.
Week8 = same as week7 but may try to increase weights.

Would that be a good idea or would you simply stick to the same level of sets/reps for the remainder of the routine? or if you were perodising it, what would suggest?

Double D · 05-02-2007, 12:17 AM

Still BMU, I dont get it.

**P-funk** · 05-02-2007, 07:48 AM

I don't get why you would want the intensity to be that low for 3 weeks? That doesn't make sense. What are you tapering off that long for?

BulkMeUp · 05-05-2007, 09:45 AM

I was feeeling a bit worn and thought of dropping for a bit to 'let the body recover and grow'. But i guess i was being too conservative in ramping up the intensity. I've taken this week as 10% less weight with a reduced vol and will go back to the previous level on the comming week.

04-30-2007, 10:26 AM	#1
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,636	Perodising schedule Currently doing high volume training. This is the set up I've been doing for the past 3 weeks: Lower A ATG Back Squats - 4x6 [RI = 2-3mins, tempo = 2/0/X] Wide Leg Press - 4x8 [RI = 2Min, tempo = 2/0/2] V-Squats - 4x10 [RI = 2Mins, tempo = 3/0/2] Single Leg Ext - 3x12 [RI = 1Min, tempo = 2/0/3] Standing Calves - 2x15 [RI = 1Min, tempo = 2/0/3] Lower B DL's - 4x6 [RI = 2-3mins, tempo = 2/0/X] BB Stationary Lunges - 4x8 [RI = 2Min, tempo = 2/0/2] High leg press - 4x10 [RI = 2Mins, tempo = 3/0/2] Leg Curls - 3x12 [RI = 1Min, tempo = 2/0/3] Seated Calves - 2x15 [RI = 1Min, tempo = 2/0/2] Upper A BB Bench - 4x6 [RI = 2-3mins, tempo = 2/0/X] Dips - 4x8 [RI = 2Min, tempo = 2/0/2] NG Cable rows - 4x10 [RI = 1Mins, tempo = 2/0/3] DB OH Press - 4x12 [RI = 1Min, tempo = 3/0/2] EZ BB Curls - 3x8 [RI = 1Min, tempo = 1/0/2] Hammers - 3x10 [RI = 1Min, tempo = 2/0/2] Upper B Supported T-Bar Rows - 4x6 [RI = 2-3mins, tempo = X/0/1] Chin Up’s - 4x8 [RI = 2Min, tempo = 2/0/2] Pec Dec - 4x10 [RI = 1Min, tempo = 2/0/3] Yates rows - 4x12 [RI = 1Min, tempo = 2/0/3] OH Tri Extn - 3x8 [RI = 1Min, tempo = 1/0/2] Skull Crushers - 3x10 [RI = 1Min, tempo = 2/0/2] I'm considering perodising it as follows for the rest of the routine: Week4 = Lower weight by 10% and lower vol by reducing compound exercised from 4 to 3 sets. Week5 = Same weight but increase vol back to planned level Week6 = Increase weight by 5% Week7 = Increase weight by 5% again, thus bringing weights back to current level. Week8 = same as week7 but may try to increase weights. How does that look? suggestions?

04-30-2007, 04:42 PM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	You need more pulling movements. Push and pull are not balanced at the moment. And what do you mean by hammers? Hammer curls? My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-01-2007, 07:45 AM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	yea, I can't seem to make any sense out of it at all. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-02-2007, 07:48 AM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	I don't get why you would want the intensity to be that low for 3 weeks? That doesn't make sense. What are you tapering off that long for? E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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05-01-2007, 12:17 AM	#3
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Your plans are confusing to me.

05-01-2007, 07:02 AM	#5
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Niiicccceeee.........

05-01-2007, 08:45 AM	#7
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,636	Sorry guys.. this is the plan.. I have already done that routine for the past 3 weeks at the same level of sets/reps. So for the remainder of the routine, i was thinking of doing some perodisation in terms of volume as follows: Week4 = Lower weight by 10% and lower vol by reducing compound exercised from 4 to 3 sets. Week5 = Same weight as week4 but increase vol back to planned level Week6 = Increase weight by 5% Week7 = Increase weight by 5% again, thus bringing weights back to current level of week3. Week8 = same as week7 but may try to increase weights. Would that be a good idea or would you simply stick to the same level of sets/reps for the remainder of the routine? or if you were perodising it, what would suggest?

05-02-2007, 12:17 AM	#8
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Still BMU, I dont get it.

05-05-2007, 09:45 AM	#10
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,636	I was feeeling a bit worn and thought of dropping for a bit to 'let the body recover and grow'. But i guess i was being too conservative in ramping up the intensity. I've taken this week as 10% less weight with a reduced vol and will go back to the previous level on the comming week.