Re: G2B's Goal Based Training
Posted: Thu Jul 20, 2017 7:25 am
I committed TB heresy and restarted my block. I wasn't happy with how I programmed it. Still Zulu/531 Hybrid Mini Block. New block is:
DL (531)
BP (close grip)
FW
OHP (531)
SQ
WPU
Changes are:
1. DL and OHP have become my primary goal lifts. This has been coming since I decided to do a strongman competition next year. I decided just to do it now.
2. Push Press and Power Clean have been removed as a regular part of training. I may put them in as replacements to DL and OHP if I'm not feeling like pushing the extra 531 sets, and plan on doing bare minimum. Kind of as a way to do high speed training like in conjugate.
Push Press is better for strongman, but I didn't enjoy using it with 531. My lower body is so dominant over my pressing strength that the bar flew up on lighter weights, but my pressing strength totally limited me on heavier weights at the top of the lift. I really just need to get my pressing strength up to par.
The 531 method just didn't feel right with power movements because you have to reset so much.
3. BP was tossed for close grip OHP to help strengthen my triceps for pressing. Plus Bryan Alsruhe said swapping to close grip for a while will only help your bench.
4. FW "reps" are now 3,2, and 1 trip of 50 ft; replacing the 5,3,and 1-2 reps TB uses. The trip of 50 ft was just very taxing.
5. The 531 exercises will be stand alone, but the other two lifts each day will be supersetted.
6. I've been doing this for a few weeks now, but main lifts and finisher are done in the afternoon, and accessories in the evening. I couldn't fit it all in so I had to move to two-a-days.
7. I decided to stop being a bitch with my DL TM. I used the PR I set a couple weeks ago as my max, and ended up with a TM of 505. This made my TM go up almost 50 lbs.
Block X2
Week 1
Day 1
DL:
5@330 (65%)
5@380 (75%)
10@430 (85%)
0@455 (90%) Joker Set
0@330 (65%) First Set Last Set
CGBP: 3x5@170 (70%)
FW: 3x5@120 (70%)
Finisher:
It was a mess of movements that ended up with my dropping and breaking one of my buckets.
Accessories:
Snatch Grip DL
Plank
x3
CG Board Press
DB Row
x3
Notes:
-PR! 10@430 = calculated 575 DL. This is a BWx3.48 DL. Don't get me wrong, I have no delusions that I could actually get 575 up (maybe, but doubtful), but strongman is usually for reps. I've haven't hit PR's this consistently since my first couple years of lifting.
-My grip and upper back gave out the most on the PR set. That's where I'll put in extra work. Posterior chain felt fine.
-I put straps on after the PR but couldn't even break the bar off the ground for the Joker and FSL sets. I was smoked.
DL (531)
BP (close grip)
FW
OHP (531)
SQ
WPU
Changes are:
1. DL and OHP have become my primary goal lifts. This has been coming since I decided to do a strongman competition next year. I decided just to do it now.
2. Push Press and Power Clean have been removed as a regular part of training. I may put them in as replacements to DL and OHP if I'm not feeling like pushing the extra 531 sets, and plan on doing bare minimum. Kind of as a way to do high speed training like in conjugate.
Push Press is better for strongman, but I didn't enjoy using it with 531. My lower body is so dominant over my pressing strength that the bar flew up on lighter weights, but my pressing strength totally limited me on heavier weights at the top of the lift. I really just need to get my pressing strength up to par.
The 531 method just didn't feel right with power movements because you have to reset so much.
3. BP was tossed for close grip OHP to help strengthen my triceps for pressing. Plus Bryan Alsruhe said swapping to close grip for a while will only help your bench.
4. FW "reps" are now 3,2, and 1 trip of 50 ft; replacing the 5,3,and 1-2 reps TB uses. The trip of 50 ft was just very taxing.
5. The 531 exercises will be stand alone, but the other two lifts each day will be supersetted.
6. I've been doing this for a few weeks now, but main lifts and finisher are done in the afternoon, and accessories in the evening. I couldn't fit it all in so I had to move to two-a-days.
7. I decided to stop being a bitch with my DL TM. I used the PR I set a couple weeks ago as my max, and ended up with a TM of 505. This made my TM go up almost 50 lbs.
Block X2
Week 1
Day 1
DL:
5@330 (65%)
5@380 (75%)
10@430 (85%)
0@455 (90%) Joker Set
0@330 (65%) First Set Last Set
CGBP: 3x5@170 (70%)
FW: 3x5@120 (70%)
Finisher:
It was a mess of movements that ended up with my dropping and breaking one of my buckets.
Accessories:
Snatch Grip DL
Plank
x3
CG Board Press
DB Row
x3
Notes:
-PR! 10@430 = calculated 575 DL. This is a BWx3.48 DL. Don't get me wrong, I have no delusions that I could actually get 575 up (maybe, but doubtful), but strongman is usually for reps. I've haven't hit PR's this consistently since my first couple years of lifting.
-My grip and upper back gave out the most on the PR set. That's where I'll put in extra work. Posterior chain felt fine.
-I put straps on after the PR but couldn't even break the bar off the ground for the Joker and FSL sets. I was smoked.