High Frequency Training To An Elite Total

[musclehead09]

I just competed in my third meet in my first year of powerlifting. In the 2014 MD State Championship I hit a really easy 330 squat, 220 bench, and 380 deadlift. The squat and bench were done conservatively as my 2nd attempts were much harder and my 3rd attempts felt like a warm-up (literally). It was my best meet yet going 8/9

So in one year I have gone from an 819 total to a 930 total with an increase in competition weight of 12 lbs moving from the 165 division to the 181 division. My training history consists of 5 months of Greyskull Linear Progression (GSLP) followed by almost 9 months of a conjugate method. Prior to GSLP I was a program hopper who did Starting Strength on multiple occasions for 3 months and went on to bro splits for bodybuilding purposes.

Now I am only a powerlifter who wants to reach his full potential in this sport. Westside based training is good however gains are slow after the first several weeks. After hours of research and conversations with other powerlifters I have realized as a natural raw powerlifter it is optimal to train with high frequency. Anything we want to become great at heavily involves neural adaptations which come through repetition. What better way to do this than use higher frequency? All of the top IPF and USAPL lifters use a high frequency method.

I will be following a Daily Undulating Periodization (DUP) method laid out by Dr. Mike Zourdos. Others using the method have added massive numbers to each lift and I plan to do the same. This week is a recovery week from the meet. I'll workout Tuesday and Thursday. Next week starts my 3 week introduction phase.

[musclehead09]

Walked 1 mile to get some blood flowing through my body the day after my meet. Lower back and hamstrings are primary sources of soreness. I'll be foam rolling all week.

[xRequiem]

I know you don't like listening to me butttttt

MADCOW

Good job at meet tho. did your wife compete too?

[musclehead09]

I know you don't like listening to me butttttt

MADCOW

Good job at meet tho. did your wife compete too?

Thanks a lot man! Yeah she got a medal at the 123 jr division. She hit a super easy 181 squat (pr), 126 bench (old pr), and super easy 209 deadlift.

It's not that I don't like listening to you! Lol I've seen others speak of rapid gains in their big 3 though with undulating periodization. Like taking a 330 squat to 405 in a couple months. Same results for other lifts. I really don't know if Madcows would get me there that fast.

With that being said linear gains have you stall no matter what then you reset. With having 3 different rep ranges per week in blocks that last 3-4 weeks it'll be hard to stall for a long time while also having what appears to be faster gains.

I will say im glad I stuck to something for 9 months. Now it's time to hit 1000 in a few months.

Thank you for continuing to follow me. Reps on recharge

[musclehead09]

Tuesday November 4, 2014

Recovery stuff

Squat
45 2x5
95x5
135x3
175x1
200x3
135x5

Paused Bench Press
45x10,5
95x3
135 2x3

Lat Pulldowns
6 plates x6
8 plates 2x8

Planks + Calf Raises

Narrowed my stance on squats. Felt more powerful out of the whole. 330 at my meet was pretty easy but it was hard out of the whole. Boring workout but got the job done for recovery.

[musclehead09]

Very long day at work. Only had 3 meals today but they were huge. Sadly ate out twice. Protein shake in morning. Chinese food lunch.15 wings then I've cream dinner.

Only bad day this week. Next one will be when I go to my in laws for thanksgiving

Walked 2.5 miles after the wings. Lift tomorrow. Start my next phase of training on Sunday!

[musclehead09]

Sunday November 9, 2014

Limber 11

Squat
45 2x5
95x5
135x3
185x1
200 3x8 (60%)

Bench Press
45 2x5
95x3
135 3x8 (60%)

Deadlift
135x5
185x2
225 3x2 (60%)

Overhead Press
45x5
65 2x8

Pull-ups
BW 4x5

Superset
Cable crunches 10 plates 3x15
Calf Raises 90 3x15

Face Pulls
7 plates x20

Good first intro workout. A lot to do in one workout. Tuesday my accessories will be rows and face pulls after squat and bench.

For those that don't know this DUP template has a full body intro phase then it's split up into 6 upper/lower sessions a week (3 upper and 3 lower body workouts) during the accumulation and intense phases.

[musclehead09]

Here's my 330 squat from MD States on November 1, 2014:

http://m.youtube.com/watch?feature=y...&v=gPVqI7feGYw

The bench and deadlift are on my wife's phone but they're nothing too special. Granted my 220 bench at the meet felt like an opener that I could get for 3-4 reps. But this 330 squat is my best lift from the meet.

I easily had a 235-240 bench in me. My 380 deadlift was hard as I strained my abdomen then failed a 391. I'm going to be training with my belt looser and higher. I'll pull over 405 the next time I max in late January.

[musclehead09]

Went to the gym. Did limber 11 and a little but if simple 6. Then did a lot of static stretching. Felt so good to do this. It took 20 minutes. 60% was super light yesterday but since I haven't done 8 reps for more than one set in a long time I'm actually sore today.

Walked for 14 minutes (.7 miles)

Sauna for 10 minutes.

Some more stretching.

Then made the greatest bacon egg and cheese omelette ever with veggies, English muffin with jelly and milk. Tasted so good.

[musclehead09]

Tuesday November 11, 2014

Limber 11 + Simple 6 (sore today!)

Squat
45 2x5
95x5
135x3
185x1
215 3x6 (Felt fantastic)

Bench Press
45 2x5
95x5
145 3x6

Pendlay Row
45x5
95x5
145 3x6

Lying Leg Curls
60 2x8

Going back when my wife gets off work to stretch, walk, and hit the sauna.

Everything went well. All these workouts are going to feel like speed workouts this month.

[musclehead09]

Thursday November 13, 2014

Limber 11 + Band work

Squat
45 2x5
95x5
135x3
185x1
230 4x4 (70%)

Bench Press
45 2x5
95x5
135x1
155 4x4 (70%)

Deadlift
135x3
185x2
225x2
265 2x2 (70%)

Overhead Press
45x5
75 2x4

Pull-ups
5x4

Easy workout. Bench was super super fast. Going back tonight to hit the sauna.

[musclehead09]

Did some core and calf work. Recovery work to come. Next workout is Sunday with 65% for 3x8.

[cjowns76]

I really like how your running this program Musclehead. Excited to see the gainz coming! I ran a high frequency program and it really worked wonders for me.

[musclehead09]

I really like how your running this program Musclehead. Excited to see the gainz coming! I ran a high frequency program and it really worked wonders for me.

Thanks a lot cjowns! Happy you followed me to this log. Fantastic job on your lifts man. All your numbers are sick!

It sucks to go so light at first but it's a must. Just 60% fried my abductors for multiple sets of 8 lol. So 5x8 @ 70%, 6x6 @ 75% and 7x4+ @ 80% is definitely a must wait until after thanksgiving. By that time I'll be used to the frequency.

While different than standard linear progression, I love this so much more. While it's undulating periodization, it's linear week to week for each Rep range so every day will be a PR. I'm super excited to start my volume block!

[musclehead09]

Did limber 11, walked for 5 minutes, rowed 500m, and say in the sauna for 10 minutes. Onto week 2 of the intro phase tomorrow.

[arturogatti]

In on your log, interested to see how you progress.

I train a DUP, high frequency style although not the Dr Zordous method. It's working great for me so far.

[musclehead09]

Sunday November 16, 2014

Bodyfat tested before lifting. Holy **** I've gained a lot of muscle. Last year I was 163 23.9% bodyfat. Today I'm 178 21% bodyfat. They said the tester overestimates so I may be 18-19%. I was up to a fat 188 in April so the 20 lbs I gained in a few months was well worth it now that I've cut down a bit!

Mobility

Squat
45 2x5
95x5
135x3
185x1
215 3x8

Bench Press
45 2x5
95x5
145 3x8

Deadlift
135x5
185x3
225x1
265 3x2

Barbell Row
135 3x8

Barbell curls
45x8
75 2x8

Planks

[musclehead09]

In on your log, interested to see how you progress.

I train a DUP, high frequency style although not the Dr Zordous method. It's working great for me so far.

Awesome! Reps on spread. I'll follow you too

[cjowns76]

Sunday November 16, 2014

Bodyfat tested before lifting. Holy **** I've gained a lot of muscle. Last year I was 163 23.9% bodyfat. Today I'm 178 21% bodyfat. They said the tester overestimates so I may be 18-19%. I was up to a fat 188 in April so the 20 lbs I gained in a few months was well worth it now that I've cut down a bit!

Good work man, too many people are afraid of getting a little fat. They don't realize you can lose it....

[musclehead09]

Good work man, too many people are afraid of getting a little fat. They don't realize you can lose it....

Yeah you are def right man! Thank you. I'll say being over 25% was too much lol. But 20-23% is still good. And going over 25% allowed me to gain a lot of muscle. It was a very dirty bulk but hey it worked. Explains my stretch marks on my chest, back and arms.

[musclehead09]

So I am going to start carb backloading after I get back from thanksgiving vacation.

Days I workout I'll limit my carbs to 30g before my workout. After the workout I'll eat a lot of carbs.

Off days I will only eat 80g of carbs and a lot of fat+protein.

Buying the book next paycheck. It was a recommendation from hamburgertrain. I may get to low teens bodyfat my first cycle of DUP while getting stronger. Then I will bulk my way into my next meet while carb backloading so I do not gain fat while bulking.

I was skeptical about doing it while starting this program but Hedlesky said it's a go.

[musclehead09]

3 hours of sleep WTF ima start taking unisom

[musclehead09]

Tuesday November 18, 2014

Limber 11 + Simple 6

Squat
45 2x5
95x3
135x3
185x1
230 3x6

Bench Press
45 2x5
95x3
135x1
155 3x6

Overhead Press
45x5
75 2x6

Pull-ups
BW 3x6

Superset
Planks 2x30 sec
Band Pullaparts 2x25

Sauna 10 minutes + stretch

[cjowns76]

Nice work.

My friend has tried carb backloading and said it worked pretty well for him.

[musclehead09]

Nice work.

My friend has tried carb backloading and said it worked pretty well for him.

Thanks! Yeah it seems to be more common place in the powerlifting world now. Easy to cut fat while gaining strength and when bulking helps prevent fat gains

[musclehead09]

101.7 fever. Felt miserable earlier.

[cjowns76]

101.7 fever. Felt miserable earlier.

Shhhhh!!!!t feel better man!

[musclehead09]

Shhhhh!!!!t feel better man!

Thanks man! I feel tons better after taking Ibuprofen. Headache went away and so did neck stiffness. Throat hurts though still. Took nyquil pills. Hopefully I pass out!

[cjowns76]

Thanks man! I feel tons better after taking Ibuprofen. Headache went away and so did neck stiffness. Throat hurts though still. Took nyquil pills. Hopefully I pass out!

How are you feeling today man?

[musclehead09]

How are you feeling today man?

Very bad sore throat. Fever went down to 99.3. I'm going to patient first in the morning. I want antiviral meds if possible. I think it's the flu or something. Thanks for asking! I pray I can get back to training soon.