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Component Based Periodization

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WILLSANIcon...07-12-2018 @ 15:49 
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my chickens wont eat ants.
Member 126, 14811 posts
SQ 180, BP 125, DL 240
545.0 kgs @ 86kgs UnEq
can someone reup a downloadable link?

can it be done through the site? seem to remember that being possible from the dim and distant past.
SparrowIcon...08-12-2018 @ 21:33 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
EDCLARKE said:
ive got it downloaded can email it you if you want


PM sent.

Cheers Ed
danbaseleyIcon...09-12-2018 @ 22:08 
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A member for 6 years and still no mouldy peanuts
Member 1252, 2982 posts
SQ 160, BP 102.5, DL 215
477.5 kgs @ 98kgs UnEq
jt said:Thanks to Ed for sending me a copy.

Has anyone got a version I could understand?

Something like Monday Bench 4sets 6 reps?

TIA


Start strength Meso Cycle:

Week 1 (for example)

Pin Press: Work up to a set of 5 @ RPE 8 (So you could do 2, maybe 3 more reps, if you had to)

Drop 10% off that weight: So if you did 150kg for 5 @RPE 8, drop to 135kg.

Then do four sets of 5 reps at 135kg.

Then do three sets of 10 reps for a supplemental exercise on your weakness in the main lift: Flyes, etc.
jtIcon...12-12-2018 @ 09:40 
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“Only slight rubbing”
Member 332, 5767 posts
danbaseley said:
Start strength Meso Cycle:
Week 1 (for example)
Pin Press: Work up to a set of 5 @ RPE 8 (So you could do 2, maybe 3 more reps, if you had to)
Drop 10% off that weight: So if you did 150kg for 5 @RPE 8, drop to 135kg.
Then do four sets of 5 reps at 135kg.
Then do three sets of 10 reps for a supplemental exercise on your weakness in the main lift: Flyes, etc.


Thanks.

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