Das Zurechthämmern von Karl: An Attempt at Block Periodization

[Karl Schudt]

Age: 42. Weight: 253 or so. Height: 5'11. Sex: Male.

I ran LP, then Texas Method for a few weeks, then 5/3/1 for about 6 months, then my own 5/1 program for about a year and a half. I've been stalled for a while, and am sick of it, so I am jumping into a block periodization program that I freely cribbed from Jeremy Frey's EliteFts.com videos.

1rms: Squat: 515, Bench 410, Deadlift 515 sumo, 455 conv., press 260.

Goals: put as much onto my total as I can before the inevitable decline of age. I still feel young enough to do this. We shall see!

12/20/13 Squat Accumulation 1

Barbell Squat
334 x 5 334 x 5 334 x 5 334 x 5 309 x 5 309 x 5 206 x 12 206 x 12 206 x 12 206 x 8 135 x 8

I tried to keep it to 3 minutes or less between sets, like Frey specifies. Actually, he says 2 minutes, but I'm new at this. The 206 sets are in there to replace the assistance work he wants. I don't have a lot of equipment to do assistance work, so I thought I would just add squats at 40%.

Tonight or tomorrow bench press. Onward!

[Niki Sims]

There will be gainz.

Looking forward to following this Karl!

[Michael Wolf]

Welcome to the competitive lifter's section, Karl. I'll try to stop by the Block Party. Do I need to bring a bundt cake?

[Oldman]

I'm looking forward to the progress, Karl. Have a great holiday!

[Runner]

Care to give the 10,000 foot view of your program layout?

[Gillian Mounsey]

Welcome Karl. I like the new log. Hope to see lots of progress on the new program.


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[Karl Schudt]

There will be gainz.

GAINZZZZ!

Welcome Karl. I like the new log. Hope to see lots of progress on the new program.

Thanks, Gillian. I hope so too.

Welcome to the competitive lifter's section, Karl. I'll try to stop by the Block Party. Do I need to bring a bundt cake?

Does the bundt cake have bacon in it?

I'm looking forward to the progress, Karl. Have a great holiday!

Likewise, Oldman!

Care to give the 10,000 foot view of your program layout?

Sure. I lifted it off of Elitefts.com, since my copy of PPST3 hasn't come yet, and the resources for block periodization are scant. It starts here: http://articles.elitefts.com/trainin...ifting-part-1/. Elitefts's video links aren't logical, so just increment the url to 'part-2', 'part-3', etc, up to part 5. It's basically:

Accumulation: about 24-30 reps at 60-65%
Transmutation: 15-18 reps at 80-84%
Realization: 4-6 at 92-95%.

I haven't decided how many weeks per cycle, but will do at least 3 weeks for the first two, and at least 2 weeks for Realization. Advice is welcomed.

Lots of assistance work, which I'm adding in as I can. I mostly just have a barbell, weights, and rack at home.

[Karl Schudt]

12/21/13. Today's date is a palindrome. Except for the year.

Bench Accumulation:

1) Bench press
266x5x4 246x5x2

2) Close-Grip Barbell Bench Press
150x12x3 150x8x2

Holy mackerel, I've got a pump. I feel like Dom Mazetti.

[Runner]

Thank you for sharing. I have to tell you that I really enjoyed reading your progress under 5/3/1 --> 5/1 and I look forward to seeing what you do next.

[steven-miller]

I like this title and am looking forward to following along. Good luck on the new program!