A basic tenet of periodization is that each training cycle should start off general and end up specific. Another way to put it is that “a peak is only as tall as the base is wide.”
Of course, the extent of variation between a base and its peak depends on many factors, including, and perhaps most importantly, your training age (“age” meaning how advanced you are). Although advanced athletes require more specificity than novice athletes, they still need variation in their training as well.
“I’m feeling the need for a change of pace for the next few months – more bodybuilding-type stuff, a greater number of exercises, different repetition brackets, and so on.”
This is not to say that the beginning of a new training cycle for a powerlifter should include long-distance running, of course. But the beginning of each new cycle should be used as an opportunity to reestablish generalized fitness abilities, shore up weaknesses, and give some of those well-grooved movement patterns a bit of a rest.
Frequency and Variety
This theme for this week is variety, not only in terms of exercises, but also the workouts themselves. I’m feeling the need for a change of pace for the next few months – more bodybuilding-type stuff, a greater number of exercises, different repetition brackets, and so on.
On a more specific note, I find myself enjoying barbell military presses, which I did twice this week. Nothing heavy, just ascending sets of ten, which feel healthy and productive.
RELATED: Stop Sucking and Train More
Something I’m considering in the coming weeks and months is an increase in frequency, not in terms of days per week, but in terms of how many times per week the three power lifts are performed. There’s some fairly convincing evidence for high-frequency training out there, and given that it’s not something I’ve really given a fair shot, it may offer some promise for me.
That’s all for this week. Enjoy the video and please leave your comments and questions!
This Week’s Training
Weekly Training Volume: 48,898lb
Significant Lifts:
Sorry, nothing this week!
Wednesday, October 22, 2014
Bodyweight: 200.2lb
Volume: 16,054lb
Close Grip Bench Press
Set 1: 45 lbs × 10
Set 2: 95 lbs × 10
Set 3: 135 lbs × 10
Set 4: 135 lbs × 10
Set 5: 135 lbs × 10
Leg Extension
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
Military Press
Set 1: 45 lbs × 10
Set 2: 55 lbs × 10
Set 3: 65 lbs × 10
TRX Row
Set 1: 200.2 lbs × 5
Set 2: 200.2 lbs × 5
Set 3: 200.2 lbs × 5
Set 4: 200.2 lbs × 5
Supine Curl-Up (Torso Flexion )
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Bicep Curl (Dumbbell)
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10
Thursday, October 23, 2014
Bodyweight: 200.4lb
Volume: 14,724lb
1.5″ Deficit Deadlift
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 185 lbs × 3
Set 5: 225 lbs × 3
Set 6: 275 lbs × 3
Set 7: 315 lbs × 2
Notes: Missed 365, and then 495 from floor w no pause
Bench Press
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 3
Set 4: 185 lbs × 1
Set 5: 205 lbs × 1
Set 6: 225 lbs × 1
Set 7: 245 lbs × 1
Double Kettlebell Swing
Set 1: 106 lbs × 12
Set 2: 106 lbs × 12
Set 3: 106 lbs × 12
Back Extension
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8
Chin Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Video of this entire session with commentary below:
Sunday, October 26, 2014
Bodyweight: 200.2lb
Volume: 18,120lb
Bench Press (Dumbbell)
Set 1: 100 lbs × 10
Set 2: 140 lbs × 10
Set 3: 170 lbs × 10
Set 4: 170 lbs × 10
Set 5: 170 lbs × 10
Hammer Isolateral Low Row
Set 1: 90 lbs × 10
Set 2: 180 lbs × 10
Set 3: 180 lbs × 10
Set 4: 180 lbs × 10
Low Cable Curl
Set 1: 40 lbs × 8
Set 2: 40 lbs × 8
Set 3: 40 lbs × 8
Set 4: 40 lbs × 8
Military Press
Set 1: 45 lbs × 10
Set 2: 55 lbs × 10
Set 3: 65 lbs × 10
Set 4: 75 lbs × 10
Hammer Curl
Set 1: 80 lbs × 8
A big believer in practicing what he preaches, Charles Staley trains and competes just like his clients. Every Friday you can read what Charles has done in his workout sessions.