My Block leading to USAPL Texas State

[bbjeff86]

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.

[RageBlanket]

Subbed.

[53greystreet]

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

[bbjeff86]

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.

[53greystreet]

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

[bbjeff86]

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?

[bbjeff86]

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.

[53greystreet]

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.

[bbjeff86]

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 :-)

[53greystreet]

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

[bbjeff86]

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

[RageBlanket]

What are you weighing right now?

Pretty impressive core strength. Nice work.

[bbjeff86]

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.

[bbjeff86]

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

[bbjeff86]

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.