Training for anything needs to follow a schedule, just like studying for exams or preparing for interviews. There are a number of methods of periodization in strength training from conjugate/concurrent training, to block periodization, to linear periodization, and plenty of other methodologies that have no particular name. There are systems that can be manipulated to have different emphasis while not deviating from the spirit of the system, and that’s ultimately what I’m trying to do.
My current training plan is following a simple linear periodization model; however, where the basis for my programming is a Starting Strength style progression, I am deviating in some significant areas. Coach Rip focuses on a simple 3×5 progression with the second and third movements being alternated each workout (alternating bench press & overhead press for exercise 2 and deadlift & power clean for exercise 3), for my own training I’m emphasizing a simple collection of movements – I derive significant benefit from sub-maximal, high-frequency deadlifting, as such, I’m deadlifting every workout.
On top of this, to preserve my shoulder integrity, I’ve utilizing the Safety Squat Bar (SSB) from EliteFTS, but because I want to put serious emphasis on my lower body, I’m also performing 1 set of 20 on high bar squats so I don’t lose the basic competitive style squat pattern.
Basic rundown of my program right now is as such:
Weeks 1-4
- Safety Squat Bar Squats – 3×5+
- Close Grip Bench Press – 3×5+
- High Bar Squat – 1×20
- Deadlift – 3×5+
Weeks 5-8
- Safety Squat Bar Squats – 3×5+
- Close Grip Bench Press – 3×5+ / Seated OHP/Behind-the-Neck Press – 3×10+/5
- High Bar Squat – 1×20
- Deadlift – 3×5+
There are a few caveats to make note of:
- Every 3rd set is an AMRAP with a goal minimum of 10 reps
- Weights are increased every workout as long as a minimum of 10 reps are hit on the AMRAP set. If the requisite reps can’t be hit, repeat the same weight for the next workout. If 3 workouts go by without any progress on the lift, deload to 85% of the plateau weight and restart the progression.
- For weeks 5-8, I decided to throw on my knee sleeves – my knees have been taking a beating from the high volume of squatting and as the weights go up, I’m needing additional support and warmth in the joint.
- I’m alternating between the close-grip bench and seated overhead pressing every other workout.
- For seated OHP, I’m doing higher volume as the weights are very low – sets of 10, and then immediately supersetting sets of 5 with behind the neck press.
- Behind the neck press is not to be taken for an AMRAP, and overall, the reps are not important. If I can’t hit the 5 reps, that’s ok, the goal is just additional shoulder volume hitting the whole shoulder capsule.
Now, as you can see, I’m hitting a ton of volume on my lower body and a fairly low amount on upper body. I’ll admit, this is largely my preference and I just enjoy training lower body – I love squatting and I love deadlifting. If I didn’t enjoy competing in powerlifting, I wouldn’t even care about my bench press in any significant manner. That said, I do compete in powerlifting, and as such my upper body is going to need more focus as I move forward.
For now, I’m building my base, and that’s what this 8 week macrocycle is for. In my next posts I’ll be going over the next several stages of my personal programming, and then I will discuss my approach to training others.
Ramble on Fitness 