In to see what Undulating Periodization is about. Read through and saw you were on Madcow. I didn't like it too much either. I made through the full 12 weeks, but after deloads, my strength ended up right back where it was before I started.
In to see what Undulating Periodization is about. Read through and saw you were on Madcow. I didn't like it too much either. I made through the full 12 weeks, but after deloads, my strength ended up right back where it was before I started.
Madcow made me stronger, but I couldn't be on it too long before it started to break me down. With the undulating periodization, I can use a high rep max as a form of a rest day, so that I'm not beat up all the time. To give you the most legit answer possible, I'll copy some text from "The complete guide to technique, training, and Competition: Powerlifting".
"In undulating periodization, you are always working up to a repetition maximum (RM). In each workout, the RM varies, so you never perform the same rep max from one session to the next. The body adapts to repetitions before it adapts to exercises or weights, so the constant altering of repetitions does not allow the body to adapt to one stimulus. This keeps the body fresh and responsive for a longer period of time." It goes on to say that the sessions should vary by at least 2 reps every time. I've been choosing my RM based on what I did last time, and how I feel that day.
Squat:
135x5
185x5
225x5
275x5
(add belt)
315x2
335x7<------ Difficult, I wanted 8 but it wasn't gonna happen.
Floor Press:
135x5
135x5
155x5
175x8<------ Looking back on it, should have tried normal benching for 185x >8 for a rep PR. Last rep was an atrocious grinder.
Row:
135x5
155x5
(add belt)
185x5
205x5
225x8<------ Added belt because my lower back was fried. I did 5 reps, readjusted my grip, and did 3 more.
thoughts: Moderate session at best. Eating away my sorrows at the moment. My lower back wasn't 100% recovered this morning. I'll do a 2 or 3 rep max on Monday.
Squat:
135x5
185x5
225x5
275x5
(add belt)
315x2
365x4<------ felt good, and not maximal. I might have had 1 grinder in the tank.
Bench Press:
135x5
135x5
155x5
205x4<------ Still weak, still needs work. My attention is going to shift from squats to bench.
Row:
135x5
155x5
185x5
225x3
235x3<------ not too bad, much better than the 240x3 I did last week.
Tricep Pull-down:
63lbs 5x5 <------easy, will comment in thoughts.
thoughts: I came to the full realization today that my bench BLOWS. It hasn't even progressed in the past couple weeks, unlike everything else. I threw in the pull-downs for extra volume. Stupid exercise? yes, but I'll start out easy with the accessory. I'm assuming the extra volume could only help my bench progression. I'll use a more demanding exercise next week, maybe skull crushers.
might try some back off sets after your top for set additional volume? 365x4 is huge, you've got atleast a 4 plate max
That's probably the more logical option, so I'll do that. Also thanks, 4 plates will probably be a mental barrier, so I'll try it when it's painfully obvious that I can nail it.
Originally Posted by HoneyBadger300
Most impressive rows. I've really gotta get rid of this girly back of mine.
Undulating Periodization Week 4 Day 2
weight:180lbs
Repetition max: 6
Deadlift:
135x5
185x5
225x5
275x5
(add belt)
315x3
365x6<------Maximal, the last two reps had questionable form. Not sure if my upper back rounded or my whole back.
Overhead Press:
95x5
95x5
115x5
135x6<------Maximal, but form didn't break down on these. I was very light-headed by the last rep.
Front Squat:
135x5
155x5
175x5
185x5<------ Relatively easy, but I'll keep it here until I feel the need to up it.
OHP dropset:
115x5
115x5<------Almost forgot to do these. I was planning on doing 3x5, but after this set I became very light-headed and shaky, so I called it here.
thoughts: Deadlifting was rough today, but I can't be expecting awesome sessions every time. Next week I'll either try using 365lbs for good reps or go to 375lbs for 3ish.
Squat:
135x5
185x5
225x5
275x5
(add belt)
315x10<------ somewhat easy, might have had 1 or 2 in the tank. My last PR with 3 plates was 8 reps.
Bench Press:
135x5
135x5
175x3
185x10<------ This felt awesome. It was maximal, but this is improvement.
185x7?
185x6
185x4
Row:
135x5
135x5
185x5
225x I can't even count these, I wanted 10 so I was jerking each rep. I was stupid to try 225 for high reps.
185x10<------ I wanted to get legit reps in, and these were legit.
thoughts: I'm happy enough with this session, even though the rows brought me back to reality. Finally uploaded a video! I said I got 9 reps on squats in the video because my brother's phone couldn't email the whole video, and I didn't want youtubers to get their panties in a bunch. I got the 10th rep.
Not to talk crap, but I'm glad those 225 rows put you in your place. No need to get too excited and try to rush things by jerking weights around. All you get is broken. That being said, 'miring that 315x10. My body is so primed for 5 reps, I'd fall apart on the 7th rep now. Nice volume on bench too.
Not to talk crap, but I'm glad those 225 rows put you in your place. No need to get too excited and try to rush things by jerking weights around. All you get is broken. That being said, 'miring that 315x10. My body is so primed for 5 reps, I'd fall apart on the 7th rep now. Nice volume on bench too.
Very true, I really needed that as a wake up call. If I don't jerk my deadlifts, no reason to jerk my rows.
Row:
135x5
135x5
185x5
225x3<------ good set, very slight jerk, but that's ok.
205x6
thoughts: That 4th rep on squat was legit, but I shouldn't have done it. If I stay at that level of intensity, I'll end up popping an artery or having an aneurism (srs). I'll give this extra volume on bench maybe 3-4 weeks total, and if I don't see progress I'll change it.
thoughts: That 4th rep on squat was legit, but I shouldn't have done it. If I stay at that level of intensity, I'll end up popping an artery or having an aneurism (srs). I'll give this extra volume on bench maybe 3-4 weeks total, and if I don't see progress I'll change it.
What's wrong with an aneurysm? I want to go out strong! I want people's minds to be blown by how I die. I've been trying to bust a blood vessel while squatting for months now, but it just won't happen.
What's wrong with an aneurysm? I want to go out strong! I want people's minds to be blown by how I die. I've been trying to bust a blood vessel while squatting for months now, but it just won't happen.
We can only hope, I have my fingers crossed! Hahah
Front Squat:<------ I wasn't in any condition to do these, even if they're light. So I didn't.
thoughts: I got 4 hours of sleep last night, and then shoveled for 7 hours today. Needless to say, I was in pretty rough shape by the time I got to the gym. ^^Those sets were maximal for the day, if I were fresh I definitely could have done more reps on the OHP, and possibly one more on the deads. Considering the circumstances, I'm happy with this session.
Squat:
135x5
185x5
225x5<------ Split my underwear in 2.
275x5
(add belt)
315x4
335x4<------ Turns out its hard to squat when you get breezes where you aren't supposed to get breezes lol.
Bench Press:
135x5
135x5
155x5
185x5
195x6<------ Rep PR, might have had 1 more if I had a spotter
185x5
185x5
185x5
Row:
135x5
185x5
205x9(reset grip after 7) <------ These felt good, probably a rep PR, no jerking.
thoughts: On my birthday too lol. The guy deadlifting behind me heard it! (that awkward moment)
Row:
135x5
185x5
185x5
235x3<------ Very tired at this point
thoughts: I'm not feeling the high intensity/low volume anymore, I'm itching to start sheiko. I'll stick with DUP for as long as I'm making decent progress.
Last edited by dabucche; 01-21-2013 at 12:25 PM.
Reason: thought I benched 205, but it was 200
Undulating Periodization Week 6 Day 2
weight: Forgot to weigh myself
Repetition max: 4
Deadlift:
135x5
185x5
225x5
275x5
315x3
(add belt)
365x2
385x5<------I need to work on form, I tried pulling more "back" instead of "straight up" during my warm up sets and felt great. I subconsciously returned to my normal sh*tty form for my max set.
Overhead Press machine:
(weight on each side)
45x5
70x5
90x5
115x4<------ I tried actual OHPing, and got so light headed that it couldn't have happened.
135x1
Leg Extension:
90x5
100x5
110x5
120x5
thoughts: My gym was absolutely PACKED today, I'll need to start going early in the morning. I hit a PR on deads again (that's all that really matters for Wednesdays IMO). On the negative side, I forgot to do my extra reps for pressing today.
Squat:
135x5
225x5
315x5
(add belt)
365x4<------ More difficult than last week, I'll do a rep max with front squats on wednesday.
Bench Press:
135x5
155x5
185x5
205x3
225x2+1 bro spot<------ First time I ever bench 2 plates, and I pick a bad spotter.. My 3x5 benching is getting much better tho.
195x5
195x5
195x5
Row:
135x5
185x5
225x3
245x2<------ I blatantly would have had another 1 if I were fresh.
thoughts: I'm pumped about this bench/dead progress. Gonna try to pull 405 (3 reps?) for the first time on wednesday.
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