for Built -- block training

[Phineas]

Anyone can put their 2 cents in. I just addressed this to Built because she's the one who sold me on block training in the first place.

I don't if you remember but a little while back I was asking about block training for my vertical pull/lower push. I reassessed at the time I figured I needed more work on my vertical push. You suggested a program for 6 weeks. I ended up doing the 3 day cycle 6 times, which worked out to 3 weeks or so. I had to stop because the leg press at my gym is awkwardly designed and was messing my lower back. Don't worry...I'm not using it anymore, and my back is fine. Nevertheless, in that short time I trained harder than ever, and gained like I did when I first picked up barbells and dumbbells. It's really unbelievable how well this intense volume works.

Anyway, for months I've been assessing myself. What I want out myself. At this point, while I do have many physique goals in mind, I'm more concenred with getting my deads, squats, and bench up a fair bit. After a lot of reading and thought I figured the big common demoninator to achieving these goals is strengthening my back further.

So, I put together a new block training program for lower pull and upper horizontal pull (all compounds...the leg and back work is obvious for deads and squat improvements but also trainign the back on a horizontal plane will help my bench..which, of course, is also horizontal).

Anyway, I have an order of muscle groups/planes of motion I want to meticulously improve through block training. I'm finding the intensity, frequency, and specificity to be very effective. I plan on following this program for 10 of the 3 day cycles.

Now, all the background done....my question: how many subsequent block training programs can I follow before my CNS takes too much of a beating? Bear in mind I'm training 5-6 days a week (3 on, 1 off, repeat) with high intensity and the same muscle groups trained 2 days in a row (in day 1 and 2). Can I continue to block train until I begin cutting in June?

Thanks!

 

[Phineas]

In case you don't remember, the program structure....

Day 1 (lower pull/upp hor pull)

1 - 5 x 5
2 - 5 x 5
3 - 3 x 8
4 - 3 x 8
5 - 2 x 12 (I'm considering changing these two to 3 x 12)
5 - 2 x 12

Day 2 (repeat day 1...reduced volume)

1 - 3 x 5
2 - 3 x 5
3 - 3 x 8
4 - 3 x 8

Day 3 (maintenance for other planes of motion) (lower push/upp vert push/vert pull/hor push)

ALL 3 x 8

Plus, DB pullovers 2 x 15
-instinct calf training performed randomly
-ab work generally every 3rd or 4th training day

 

[Built]

That is a very good question. I honestly do not have an answer for you, but based on my own experience with it as an unassisted older female (read: not exactly the optimal athletic milieu) that I was able to do the six weeks, take a few weeks off, then do another six weeks with the same blocks. Then I was done like dinner.

You're going to have to pay attention to how you feel. And you're going to have to eat and sleep like you get paid to do both.

Glad your back is better.

 

[Phineas]

Sounds good to me. Thanks!

I love block training. It's so fun getting to train at this volume. I'm getting so much more out of my workouts now, especially since I've started putting more time into my nutrition research. All this extra, specified training has really up'd my need for carbs. I've felt protein and fat deprivation, but never carbs. This program is intense.

In this current program 5 of the 6 base exercises are in the power cage (though, one could be performed elsewhere...close-grip (with a v-bar) supine rows (the reverse bodyweight rows...). It's so fun to spend all that time in there! Talk about blood flowing!

 

[Built]

LOL I go to the gym, set up in the cage, and live there.

Glad you're liking it.

 

[Phineas]

LOL I go to the gym, set up in the cage, and live there.

Glad you're liking it.

I've put burgandy drapes in mine. It will look lovely in autumn!

 

[T_man]

ffs phineas you're hogging the rack for the curlers

 

[T_man]

true say though, someone stole my bar while I was doing front squats and spotting my friend doing bench press and i found him doing curls there. -_-

Furthermore when he was doing the bench he was loading like 220lbs and doing the lowering part of the rep and his friend was doing everything on the pushing part. So much for a 1RM!

 

[Gazhole]

Putting in a regular unload day would probably extend the life of the program by a great deal. How regular those unloads are will depend on your body and recovery ability, but i find putting them in regularly sometimes adds a few weeks to your program before you need to take a total rest week.

For example, every 5th workout would give you 6 active rest days (where you were still doing something) throughout your training cycle (10 x 3 day blocks). This is almost a whole week of unloads!

Rather than taking a week in one go, spread it out. During an unload i usually cut the volume in half, and also drop the weight by half. So a 5x5 bench press (25 reps) with 200lbs could become 2x6 (12 reps) with 100lbs. 3x4 with 100lbs would also be fine, because you're still halving the volume and keeping the rep range similar.

Shit i've babbled on there, sorry if i'm preaching to the choir and you already know all this, lol! Program looks awesome, man

 

[Gazhole]

Putting in a regular unload day would probably extend the life of the program by a great deal. How regular those unloads are will depend on your body and recovery ability, but i find putting them in regularly sometimes adds a few weeks to your program before you need to take a total rest week.

For example, every 5th workout would give you 6 active rest days (where you were still doing something) throughout your training cycle (10 x 3 day blocks). This is almost a whole week of unloads!

Rather than taking a week in one go, spread it out. During an unload i usually cut the volume in half, and also drop the weight by half. So a 5x5 bench press (25 reps) with 200lbs could become 2x6 (12 reps) with 100lbs. 3x4 with 100lbs would also be fine, because you're still halving the volume and keeping the rep range similar.

Shit i've babbled on there, sorry if i'm preaching to the choir and you already know all this, lol! Program looks awesome, man

 

[Phineas]

So, there's a little problem. My lower back is still sore.

Just for a quick explanation, a few months ago I moved gyms. I'm now at the Y in downtown Victoria (I'm in BC). It's a pretty solid gym...way too busy. There are a lot of equipement flaws, though. The incline leg press has only two seat settings, with a big difference in angle between the two. If you're about 5'2-5'5, the closer setting would be perfect. If you're about 5'11-6'2 the further setting would be perfect. I, on the other hand, at 5'9 had a lot of trouble. The closer setting had me so crunched in that it was physically impossible to bring the platform down lower than my upper legs at about 45 degrees. The further setting, which is what I ended up using, allowed me to get a full ROM, but at a cost: not only was I not firmly in the seat the get the most of my abilities....my lower back would rise. I never had this problem at my original gym, as the leg press there had about 8 seat settings.

Anyway, it's been getting better, and as of yesterday was almost completely gone. I didn't actually notice any pain or soreness duringm my workout, except during my high rep good mornings at the end the last 3 reps on my 3rd set were a little challenging, though I kept a straight back. I was even pushing for heavier weights on deads and I kept form and had no back pain/soreness....all my legs doing the lifting.

This isn't a spine thing, nor is it a soft tissue issue (hey! that rhymed! eat your heart out 50 cent..). It feels like I maybe pulled some deep tissue. Again, it's not that bad. It's more when I move into certain positions it feels tender. Maybe also a pinched nerve?

Any ideas? I'd be willing to take some time off to let it heal, though I just did a week of deloading. Are there ways around this while block training? Bear in mind that I'm working my lower pull and upp hor pull several times a week at the moment.

 

[Phineas]

For reference, here are the exercises that go with each rep range.

Day 1 (lower pull/upp hor pull)

1 - 5 x 5 (Deadlifts)
2 - 5 x 5 (BB Bent-Over Row)
3 - 3 x 8 (Romanian Deadlifts)
4 - 3 x 8 (DB Unilateral Row)
5 - 2 x 12 (Good Mornings) (I'm considering changing these two to 3 x 12)
5 - 2 x 12 (Close-Grip (w/ V-Bar) Supine Row (i.e. reverse bodyweight row))

Day 2 (repeat day 1...reduced volume)

1 - 3 x 5 (Deadlift)
2 - 3 x 5 (BB Bent-Over Row)
3 - 3 x 8 (Romanian Deadlift)
4 - 3 x 8 (DB Unilateral Row)

Day 3 (maintenance for other planes of motion)

Lower Push - Back Squats - 3 x 8
Upper Vertical Pull - Close-Grip (w/ V-Bar) Pullups - 3 x 8
Upper Horizontal Push - Incline DB Press - 3 x 8
Upper Vertical Push - Hang Clean/Push Press - 3 x 8

Plus, DB pullovers 2 x 15
-instinct calf training performed randomly
-ab work generally every 3rd or 4th training day (by "ab" work I mean mostly weighted planks, rope pulls (really for the serratus anterior), hanging side crunches (serratus, again), and random twisting work....like 95% of it's heavy duty planks..short and sweet

 

[Built]

Switch to upper push and upper pull. Let it heal, get some physio.

 

[Kathybird]

Hey Phineas, would putting something fairly solid but cushy like yoga blocks behind your back on the farther setting help?

 

[Phineas]

Switch to upper push and upper pull. Let it heal, get some physio.

Now it feels fine. Once I woke up, moved around, ate, and had a cup of coffee (I'm at work) it felt better.

What do you think this could be?

 

[Phineas]

Hey Phineas, would putting something fairly solid but cushy like yoga blocks behind your back on the farther setting help?

Possibly. However, I decided to take the leg press out all together. At the moment I'm doing only one maintenance lower push exercises (back squats). When I resume my normal upper/lower push/pull program down the road I might try leg press again if I can get it to work for me, but otherwise I'll just stick to 3 squat variations or maybe throw in a lunge or step-up.

 

[Phineas]

Putting in a regular unload day would probably extend the life of the program by a great deal. How regular those unloads are will depend on your body and recovery ability, but i find putting them in regularly sometimes adds a few weeks to your program before you need to take a total rest week.

For example, every 5th workout would give you 6 active rest days (where you were still doing something) throughout your training cycle (10 x 3 day blocks). This is almost a whole week of unloads!

Rather than taking a week in one go, spread it out. During an unload i usually cut the volume in half, and also drop the weight by half. So a 5x5 bench press (25 reps) with 200lbs could become 2x6 (12 reps) with 100lbs. 3x4 with 100lbs would also be fine, because you're still halving the volume and keeping the rep range similar.

Shit i've babbled on there, sorry if i'm preaching to the choir and you already know all this, lol! Program looks awesome, man

Well, the 4th day is a rest day. So, it goes ON, ON, ON, OFF (repeat). Is that what you mean?

 

[Phineas]

Well, I'm not having back complications anymore. That's good. The discomfort is completely gone. Feel fantastic!

I have a curiosity: could I turn my maintenance day into a heavy day, so that I can continue to work everything for strength, while still focussing on the lower pull/upp hor pull? Or, would this just be overkill?

 

[Built]

Overkill.

 

[Phineas]

Thought so. Always good to check, though!

Built -- I had to drop the program for now. Physically it was fine. I was adapting like a champ and healing fast and coming back strong, but mentally it's just too much with my schedule right now. Too many days in the gym for me at the moment. I'll definitely go back to this program. I think I might need a little more experience before I can handle the mental side of this much training frequency. I have a year and half under my belt, though only since October have I been training properly.

I've decided to go to the 20-rep squat program from Gaz. I have only 2 months left until I start my first cut in May, so I wanted to go hard for as much mass as I could until then, but I've come to terms with the fact that the mental/emotional stress from my nutty schedule was starting to back-track my results. I think until I have a few more months experience and can handle a schedule like that (I've been in my job for a little over 3 months...before that training was so much easier...) I would like to revert to the more modest approach that gave me such great results before (i.e. fewer days a week, lol).

It will be 3 days a week....essentially a full body workout, only the emphasis is on that set of squats. I'll do this for 6 weeks, then finish my bulking time with a classic 4 day upper/lower push/pull split.

Stay tuned...I'm considering starting a journal on here for my progress. I'm nervous to put the numbers up for all to see, but hey....it would probably be great encouragement.

Thanks for all the help! I'm going to revist block traning when I start my next bulk in mid- to late-summer

 

[Gazhole]

Don't worry about the numbers, man. Mine are nothing special, but its good to have it all laid out. I kept my old online journal here for 4 years and looking at all my old workouts is a great motivator to see how far i've come.

 

[Built]

Sounds good. I like having a few routines to pull out of my pocket - stuff I know works and where I don't have to think. For me, block training, BGB, block training and my full-body workouts are like that. I just rotate though 'em at various times in the year, adjusting diet to suit.

I really should try a squat program sometime. Hmmm...

 

[Phineas]

I have to admit I totally failed last night on the 20 rep squat. I just haven't had focus the last 2 weeks. My lifts were all down significantly. It's getting frustrating.

I think until my day to day stress goes down and I finally get use to the adult working life I need to keep it simple.

I'm going to finish my bulking with a basic 3-day full body split. Keep it in the low reps but still periodize. I need mass, but I need rest. As badly as I want to tackle the nutty programs the rest of my life isn't lined up right for me to do that.

I can push hard on a heavy set, still. It's more when I was doing the block training or I tried that squat 20 rep and you have to use a different kind of focus. Because it all comes down to that one set, or that particular exercise..whatever. It was too much pressure. Even when I was doing my 4 day upper/lower push/pull split I felt a bit too much pressure sometimes to make each session the best of my life, because I wouldn't get to deadlift or row, or whatever, for another week.

In lieu of all that, I know the full-body @ 3 days will let my mind rest and my muscles to be hit frequently.

1 step back for 2 steps forward. I'll come back from my summer cut into a new bulk and I'll be ready to hit the brutal programs again.

 

[Phineas]

I have 2 months left. Can someone suggest a non-linear periodization schedule where I can stay in the low reps primarily?

For instance...

Week 1 - 5 x 5
Week 2 - 3 x 3
Week 3 - 4 x 6
Week 4 - 4 x 3

I have no idea how to periodize purely in low reps. I've always incorporated a wide range of rep ranges, but I need mass, baby!

Somone! Help!