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My Block leading to USAPL Texas State

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  • My Block leading to USAPL Texas State

    At the recommendation of 53GreyStreet I am posting a bit of a journal (Mods if this needs to be moved please do).

    I have done 2 PL meets thus far using 5/3/1 for both of them. I am experimenting using Block Periodization for this meet. I wanted to work with Bob, but unfortunately finances wont allow that now, though I hope to get things squared away and work with him going into the Power Fest this summer.

    Here is the layout of my First Accumulation Block (currently finishing 2nd week).

    Day 1 Bench
    60-70% for 12-30reps: Close Grip Bench Press
    RPE 6-7, 3-6 sets, 4-6 reps: Front Squat
    3-4 sets, 6-12 reps:Incline DB Press
    30-50 reps: Kroc rows
    3x10-20 reps:Face Pulls

    Day 2 Deadlift
    60-70% for 18-30reps: 3" pause Sumo DL
    RPE 6-7, 3-6 sets, 4-6reps: Super Wide Grip Bench Press
    3-5 setsx8-12reps:Hyperextenions
    3-4setsx10-15 reps:Underhand Grip pull ups
    3x10-20: Ab wheel

    Day 3 Bench
    60-70% for 12-30reps: Legless Close Grip Bench Press
    RPE 6-7, 3-6 sets, 4-6 reps:Conventional Deadlift
    36-60reps: OH Press
    30-50 reps: Chest Supported row
    3x10-20 reps:Band Pull aparts

    Day 4 Squat
    60-70% for 12-30reps: Wide Box Squat
    RPE 6-7, 3-6 sets, 4-6repsips
    3-5 setsx6-12/leg : Barbell step ups (24" box)
    30-60 reps:Behind head pull ups
    3 sets: Plank/Turkish Get ups

    I am a raw lifter in case anyone cares.
    -2013 USAPL Michigan State Championships 198lb Raw Mens Open, 1st Place (1217 total)
    -2013 USAPL Texas State Championships
    198 Raw Mens Open, 2nd place (1216 total)
    -2012 USAPL Longhorn Open
    198 Raw Mens Open, 1st place (1177 total)
    -2012 USAPL Aggie Showdown
    198lb Raw Mens Open, 2nd place (1137 total)

  • #2
    Subbed.
    You're perfect, yes it's true. But without me...you're only you.

    Comment


    • #3
      To make sure I am reading this correctly, please clarify if Day 1 Bench is as follows-

      Bench-12-30 reps
      Close Grip Bench- 3-6 sets
      Front Squat- 3-4 sets
      Incline DB Press- reps
      Kroc Row-
      Face Pull-

      Thank you
      "You need never feel broken again"

      Comment


      • #4
        Originally posted by 53greystreet View Post
        To make sure I am reading this correctly, please clarify if Day 1 Bench is as follows-

        Bench-12-30 reps
        Close Grip Bench- 3-6 sets
        Front Squat- 3-4 sets
        Incline DB Press- reps
        Kroc Row-
        Face Pull-

        Thank you
        Not quite... Day 1 is a "Bench" day. Exercises are:
        -Close Grip Bench (feet on floor) at 60-70% for 12-30 reps
        -Front Squat (RPE 6-7), 3-6 sets for 4-6 reps
        -Incline DB press 3-4 sets of 6-12 reps
        -Kroc Rows: 30-50 reps
        -Face Pull: 3 sets of 10-20reps

        I basically just took the format that was laid out in the Elitefts article I had posted before and adjusted a couple exercises to fit my preference/what I though would be better for a raw lifter.
        -2013 USAPL Michigan State Championships 198lb Raw Mens Open, 1st Place (1217 total)
        -2013 USAPL Texas State Championships
        198 Raw Mens Open, 2nd place (1216 total)
        -2012 USAPL Longhorn Open
        198 Raw Mens Open, 1st place (1177 total)
        -2012 USAPL Aggie Showdown
        198lb Raw Mens Open, 2nd place (1137 total)

        Comment


        • #5
          OK, thank you for the clarification, that is exactly what I needed to know. I do have a couple of suggestions, not that what you have here is bad in any way but I side with Frey on keeping the comp lifts in at all times, especially for a raw lifter

          For example-

          Day 1 would be normal comp bench instead of close grip
          Day 2 would be normal comp deadlift instead of paused sumo
          Day 3- a close grip bench is fine on this day
          Day 4 would be normal comp free squats instead of box squats

          The movements you have listed have their place and can certainly be used as developmental movements during transmutation or even accumulation (I suggest transmutation for people just starting out and keeping the accumulation more assistance driven after the competition move)

          Also, for your first couple times running through this I would keep the concentration on one lift per day meaning I would not front squat on bench day and I would not bench on deadlift day. I would keep the days more in line as it makes it easier when starting out
          "You need never feel broken again"

          Comment


          • #6
            Thanks for the feed back, so in essence all that would change as I go into the Transmutation block would be that the volume would decrease and intensity increase?

            How is it that you feel keeping just the comp lift each day makes it easier? Are you speaking from and overtraining standpoint?
            -2013 USAPL Michigan State Championships 198lb Raw Mens Open, 1st Place (1217 total)
            -2013 USAPL Texas State Championships
            198 Raw Mens Open, 2nd place (1216 total)
            -2012 USAPL Longhorn Open
            198 Raw Mens Open, 1st place (1177 total)
            -2012 USAPL Aggie Showdown
            198lb Raw Mens Open, 2nd place (1137 total)

            Comment


            • #7
              Here was today's workout before reading Bob's remarks. I am going to take his advice moving the the comp lifts next week.

              Day 4 Squat
              Sumo Box Squat: 285x8, 285x7, 285x6, 285x6
              Dips: +90x6, +90x6, +90x6, +90x6
              Step ups: 95x12, 95x12, 95x12
              Behind head pull-ups: 11, 11, 11, 11
              Plank: 70lbs on back for 45", 70lbs on back for 35"
              Landmine twist (just bar) for 12 reps

              I'm feeling worn out by the end of these workouts, but I think part of that is the fact that i'm getting poor quality sleep with a 4 week old son at home, and not having any supplements currently due to budget issues.
              -2013 USAPL Michigan State Championships 198lb Raw Mens Open, 1st Place (1217 total)
              -2013 USAPL Texas State Championships
              198 Raw Mens Open, 2nd place (1216 total)
              -2012 USAPL Longhorn Open
              198 Raw Mens Open, 1st place (1177 total)
              -2012 USAPL Aggie Showdown
              198lb Raw Mens Open, 2nd place (1137 total)

              Comment


              • #8
                Thanks for the feed back, so in essence all that would change as I go into the Transmutation block would be that the volume would decrease and intensity increase?
                If we are speaking about the comp movement only, then yes. Volume will drop slightly as intensity increases. What happens after the comp movement will be very different from the accumulation block

                How is it that you feel keeping just the comp lift each day makes it easier? Are you speaking from and overtraining standpoint?
                This is possible with say too much pressing but I was more meaning of picking movements that go with the competition movement. When picking movements that compliment a bench, stuff like, pulldowns, rows, tricep extensions come up. When you think of bench assistance exercises, a front squat does not come to mind, at least not mine, hahaha so I mean it is easier to set up each day when only worrying about 1 lift a day. I do realize a lot of the same assistance moves will help the squat and pull, but you see what I mean.

                Feeling worn out sounds about right, remember you need to build up your work capacity now in order to handle what is to come in transmutation. You should start adapting about 14 days in. I know my first deadlift workout ever during an accumulation block took me almost 3 hours and I thought I was going to die. By the third week I was done in just over an hour.
                "You need never feel broken again"

                Comment


                • #9
                  Good to know, and thanks for the feedback. I think the Front Squat on the Bench day the author on the Elitefts article (who Dave Tate speaks very highly of) did this to increase the frequency of those lifts without a ton of extra volume.

                  Glad to know the tiredness it normal. I did order some BCAA Plus, Augment, and Karboload today from True Nutrition so that should help when I get that stuff toward the end of next week :-)
                  -2013 USAPL Michigan State Championships 198lb Raw Mens Open, 1st Place (1217 total)
                  -2013 USAPL Texas State Championships
                  198 Raw Mens Open, 2nd place (1216 total)
                  -2012 USAPL Longhorn Open
                  198 Raw Mens Open, 1st place (1177 total)
                  -2012 USAPL Aggie Showdown
                  198lb Raw Mens Open, 2nd place (1137 total)

                  Comment


                  • #10
                    Oh yes, I understand why he put it in his routine and by suggesting to not have it right now certainly does not mean it is wrong in anyway. I am suggesting to start simple, Gabe has a ton of experience. Run through a few basic blocks and see how it goes. It is an ongoing process of seeing what works and what does not and each lifter will be different.

                    The more times I put someone through a block, the more complex it gets (to a degree as the basic exercises work very well)

                    BCAA plus is good stuff
                    "You need never feel broken again"

                    Comment


                    • #11
                      Leaving the secondary movements in for now... as I feel I could use the extra reps, particularly on squats... Here is today's workout:

                      Bench: 210x 12, 210x7, 210x8, 210x3+
                      Front Squat: 245x5, 245x5, 245x4, 245x4, 245x4
                      DB Incline: 75s x12, 80s x12, 85s x8
                      Kroc Rows: 100x16, 100x12, 100x12, 100x10
                      Face Pulls: 100x16, 100x12, 85x12
                      -2013 USAPL Michigan State Championships 198lb Raw Mens Open, 1st Place (1217 total)
                      -2013 USAPL Texas State Championships
                      198 Raw Mens Open, 2nd place (1216 total)
                      -2012 USAPL Longhorn Open
                      198 Raw Mens Open, 1st place (1177 total)
                      -2012 USAPL Aggie Showdown
                      198lb Raw Mens Open, 2nd place (1137 total)

                      Comment


                      • #12
                        What are you weighing right now?

                        Pretty impressive core strength. Nice work.
                        You're perfect, yes it's true. But without me...you're only you.

                        Comment


                        • #13
                          I weighed in at 197.5lbs today, and have been competing in the 198lb weight class. I am toying with the idea of trying to cut down to 181, but I don't want to sacrifice strength at all, and don't want to screw anything up... so not really sure if I will do that or not.
                          -2013 USAPL Michigan State Championships 198lb Raw Mens Open, 1st Place (1217 total)
                          -2013 USAPL Texas State Championships
                          198 Raw Mens Open, 2nd place (1216 total)
                          -2012 USAPL Longhorn Open
                          198 Raw Mens Open, 1st place (1177 total)
                          -2012 USAPL Aggie Showdown
                          198lb Raw Mens Open, 2nd place (1137 total)

                          Comment


                          • #14
                            199.5lbs today Day 2 Deadlift:

                            Sumo DL: 365x12+, 365x10+, 365x8+
                            Close Grip BP: 210x6, 210x6, 210x5, 210x5, 210x6, 210x4
                            Hyper-extension: 45x12, 45x12, 45x12, 45x12, 45x8
                            Ab Wheel: 25lb on backx13, 25x13, 25x10

                            Deadlifts felt awesome today
                            -2013 USAPL Michigan State Championships 198lb Raw Mens Open, 1st Place (1217 total)
                            -2013 USAPL Texas State Championships
                            198 Raw Mens Open, 2nd place (1216 total)
                            -2012 USAPL Longhorn Open
                            198 Raw Mens Open, 1st place (1177 total)
                            -2012 USAPL Aggie Showdown
                            198lb Raw Mens Open, 2nd place (1137 total)

                            Comment


                            • #15
                              196lbs today, Day 4 Bench
                              Legless Wide Grip Bench Press: 210x12, 210x9, 210x7, 210x2
                              Conventional Deadlift: 370x4, 370x4, 370x4, 370x4, 370x4, 370x4
                              OH BB press: 95x15, 95x12, 95x10, 95x10, 95x9, 95x4
                              Chest Supported Machine Row: 205x15, 205x15, 205x10, 205x10
                              Band Pull Aparts: red(mini)x12, redx11, redx10

                              If anyone wants to see nutritional stuff as well just let me know.
                              -2013 USAPL Michigan State Championships 198lb Raw Mens Open, 1st Place (1217 total)
                              -2013 USAPL Texas State Championships
                              198 Raw Mens Open, 2nd place (1216 total)
                              -2012 USAPL Longhorn Open
                              198 Raw Mens Open, 1st place (1177 total)
                              -2012 USAPL Aggie Showdown
                              198lb Raw Mens Open, 2nd place (1137 total)

                              Comment

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