REGISTER AN ACCOUNT
Who's Online - 3 members and 85 guests
Powerlifting Advertising. Strongman Advertising.

Component Based Periodization

Users viewing topic: & 1 Guest

1234567

AMH_PowerIcon...11-08-2015 @ 15:54 
we ride at dawn
Member 4363, 1417 posts
SQ 305, BP 232.5, DL 305
842.5 kgs @ 101kgs UnEq
Gordy said:Apologies if this has already been covered and I've missed it (or misunderstood it). How would you go about running this but training the lifts multiple times in a week? So say you were wanting to do the squat variations 3 times a week would you just aim for the scheduled reps and RPE for that week on all three days? Or is this not something you would recommend?


Everyone has different tolerances, but if you must 'repeat' sessions per week I recommend just doing the PTF sets and missing the top set on the extra sessions (and then using a different accessory scheme, or divided between the 3 sessions so each is shorter/easier; so the total weekly accessory work is the same but you may benefit from transient spikes in various hormones following training).

However, if this CBP foreign to your training experiences then I wouldn't increase the frequency until you have to as I can almost guarantee that the frequency will not speed up the rate of adaptation as it will be almost full on beginner gains.

Week 3 is identical to week 1 with RPE, but I guarantee the difference in weight on the bar is profound between the two (10-25kg without fail). I dare say that lifting more often between these two sessions would only introduce unnecessary fatigue. The nature of start strength takes its toll due to the inertia not present when there is a transition, and the stress from band work also has a high demand of recovery due to the loading being much greater than what you would usually handle (despite only been for a small portion of the lift).

You will naturally find with RPE training, that lower frequency will allow you to lift heavier with the same effort. If not, then you aren't recovering week to week (although sometimes this is sought in linear models where there is an accumulation of volume to induce mild over training (coined 'overreach')). However, it's to be avoided with non-linear models like WSBB, CSS and...CBP.
GordyIcon...11-08-2015 @ 17:21 
Avatar
Member 5418, 383 posts
Post Edited: 10.08.2018 @ 15:45 PM by Gordy
.
EllD90Icon...11-08-2015 @ 21:49 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
It's got nothing to do with this thread but I used your 4 week peak to get my first 3 plate bench. Thanks Aaron!!
AMH_PowerIcon...11-08-2015 @ 23:34 
we ride at dawn
Member 4363, 1417 posts
SQ 305, BP 232.5, DL 305
842.5 kgs @ 101kgs UnEq
EllD90 said:It's got nothing to do with this thread but I used your 4 week peak to get my first 3 plate bench. Thanks Aaron!!


Thats great to hear and a great accomplishment! People tend not to stay at 140 long for whatever reason...look forwards to seeing you hit 150-160!

Well done
AMH_PowerIcon...11-08-2015 @ 23:35 
we ride at dawn
Member 4363, 1417 posts
SQ 305, BP 232.5, DL 305
842.5 kgs @ 101kgs UnEq
Gordy said:
Thanks for reply, answered my question and then some! Thinking about it lifting even remotely close to max effort tends to destroy me so once a week would probably be best in that respect. Might help me not get injured all the time.
I think my current need to perform the lifts all the time is down to my technique needing a lot of work, I'm pretty much working on technique and mobility exclusively at the moment. Once my technique is a bit more acceptable/consistent, I'm definitely going to give this a try.


If you do decide to take the leap, give me a shout!
GordyIcon...12-08-2015 @ 14:44 
Avatar
Member 5418, 383 posts
Post Edited: 10.08.2018 @ 15:46 PM by Gordy
.
OxmanIcon...12-08-2015 @ 16:19 
Avatar
Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Gordy said:
Actually mate, I think I am just going to take the plunge with CBP. The more I think about this the more I think it will suit me.
Just need to speak to the gym owner to make sure I can come up with some sort of a set up for bottom-up bench and squats that he's happy with but I donít see that being a problem and should be sorted within a week or so. Happy to keep you updated with progress once Iíve got started.


You won't regret it mate...I've been on it a while with Aarons help and I am loving it, science backs the method up, good luck!
GordyIcon...01-09-2015 @ 19:32 
Avatar
Member 5418, 383 posts
Post Edited: 10.08.2018 @ 15:53 PM by Gordy
AMH_PowerIcon...01-09-2015 @ 20:15 
we ride at dawn
Member 4363, 1417 posts
SQ 305, BP 232.5, DL 305
842.5 kgs @ 101kgs UnEq
Gordy said:
You know, when you're right your right!
Unfortunately I've awakened a shoulder injury warming up with sumo deadlifts last week so benching and deadlifting are limited to an empty bar for now. The upside is this physio seems to understand a bit better what the problem is.
Anderson squats though, RPE8 last week came in at 150kg for 5 set about 2 inches above parallel. RPE9 today came in at 190kg for 5 and the drop down sets were far easier despite being considerably heavier than last weeks top set. I'd be very surprised if RPE8 next week is anything like 150kg.


See this is it, its this that im excited for. I tried normal lifts; not the same effect. I tried 4 weeks...no improvement. Its the 3rd week that seems outrageous. The next rotation round will see the same effect again, but the start rpe will much higher from handling supramax from the bands.

From what I've seen, the most experienced lifters make the biggest jump in progress; not sure why although I could speculate. I need to test more with more people to make any bold statements on top of what I already am
GordyIcon...01-09-2015 @ 20:42 
Avatar
Member 5418, 383 posts
Post Edited: 10.08.2018 @ 15:54 PM by Gordy
AMH_PowerIcon...01-09-2015 @ 21:21 
we ride at dawn
Member 4363, 1417 posts
SQ 305, BP 232.5, DL 305
842.5 kgs @ 101kgs UnEq
Gordy said:
I had thought the big jump
could have been partly explained by my relative inexperience in the powerlifts, clearly I was wrong.
I'm really looking forward to next week now. I thought I was pushing my luck sticking 180kg on the bar this week, but the bar flew off my back at the top of the first rep and it was clear I needed to go heavier.
It honestly wouldn't surprise me now if next weeks RPE8 is the same or more than this weeks RPE9.


What I usually find is, week 3's RPE 8 is between week 1's RPE 8 and week 2's RPE 9, but much closer to week 2.
TurtleIcon...01-09-2015 @ 22:00 
Member 5844, 8 posts
SQ 220, BP 155, DL 260
635.0 kgs @ 104kgs UnEq
AMH_Power said:
From what I've seen, the most experienced lifters make the biggest jump in progress; not sure why although I could speculate. I need to test more with more people to make any bold statements on top of what I already am


I'm halfway through my first strength meso so ill let you know how i'm getting on at the end of each cycle.
TurtleIcon...01-09-2015 @ 22:00 
Member 5844, 8 posts
SQ 220, BP 155, DL 260
635.0 kgs @ 104kgs UnEq
AMH_Power said:
From what I've seen, the most experienced lifters make the biggest jump in progress; not sure why although I could speculate. I need to test more with more people to make any bold statements on top of what I already am


I'm halfway through my first strength meso so ill let you know how i'm getting on at the end of each cycle.
AMH_PowerIcon...01-09-2015 @ 23:16 
we ride at dawn
Member 4363, 1417 posts
SQ 305, BP 232.5, DL 305
842.5 kgs @ 101kgs UnEq
Turtle said:
I'm halfway through my first strength meso so ill let you know how i'm getting on at the end of each cycle.


Appreciated!
RobboIcon...02-09-2015 @ 07:51 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 10943 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
I would like to give this a whirl as I like trying different training methods. I may even use it for overhead by using overhead lockouts and then banded strict press

My only concern is using rpe instead of my usual % based training. I can sometimes be 'out of tune' with my abilities when it comes to making a judgement on my rpe.

Basically an rpe of 8 is something like 2-3 reps left in the tank?

And an rpe of 9 is 1 rep left in the tank?

As a side note, I had great success when using the 'Forced entry method' devised by Dave Waddington which incorporated band work.

1234567

© Sugden Barbell 2021 - Mobile Version - Privacy - Terms & Conditions - Website by Devto