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Thread: Das Zurechthämmern von Karl: An Attempt at Block Periodization

  1. #1
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    Default Das Zurechthämmern von Karl: An Attempt at Block Periodization

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    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!

  2. #2
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    There will be gainz.

    Looking forward to following this Karl!

  3. #3
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    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?

  4. #4
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    I'm looking forward to the progress, Karl. Have a great holiday!

  5. #5
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    Care to give the 10,000 foot view of your program layout?

  6. #6
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    Welcome Karl. I like the new log. Hope to see lots of progress on the new program.


    Sent from my iPhone using Tapatalk

  7. #7
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    Quote Originally Posted by Niki Sims View Post
    There will be gainz.
    GAINZZZZ!

    Quote Originally Posted by Gillian Mounsey View Post
    Welcome Karl. I like the new log. Hope to see lots of progress on the new program.
    Thanks, Gillian. I hope so too.

    Quote Originally Posted by Michael Wolf View Post
    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?

    Quote Originally Posted by Oldman View Post
    I'm looking forward to the progress, Karl. Have a great holiday!
    Likewise, Oldman!

    Quote Originally Posted by Runner View Post
    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.

  8. #8
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    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.

  9. #9
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    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.

  10. #10
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    starting strength coach development program
    I like this title and am looking forward to following along. Good luck on the new program!

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