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  1. #1
    Registered User Pur3p3r50n's Avatar
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    Goal/periodization feedback

    Hi, I'm looking for feedback on this periodization model to reach my goals. And, if my goals seem unrealistic, feedback on those would be great too. I'm concerned about horizontal pull volume and the coordination, in general, of the exercises. Any/all feedback would be greatly appreciated.

    Starting stats: 5'4" male, 142 lbs, ~15% bf; training age: ~2 serious years, 3ish medium-seriousness, basically nothing trained at all before; last max test on 4/8

    Bench - 247.5 lbs (232.5 lbs last max attempt)
    Press - 180 lbs (172.5 lbs)
    Squat - 317.5 lbs (estimated; currently rehabbing a strained adductor)
    Deadlift - 380 lbs (360 lbs)
    Pull-up - 75 lbs (65 lbs)
    Curl - 95 lbs (estimated)

    Goal (end-year or before) stats: I'm currently torn between cutting to 132 lbs (60 kg class) and grinding for 1k total (~265 bench, 335 squat, 400 deadlift) or bulking up to 145-149 lbs (66-67.5 kg class) and just maxing out all of my lifts. Either way, I'm cutting down to ~135 lbs or 10% first and then picking a reasonable calorie level for whatever comes next. The goals below are completely arbitrary, but seem reasonable? Around 6% gain on all of them at the low end, which would be my goal if I was cutting to 132 and making minimal (but substantial) strength gains, and random milestones at the upper end. E.g., 2x weight bench, 1.5x weight press, 2.5x weight squat, 3x weight pull, 2-2.5 plates pull-up, and 1 plate curl.

    Bench - 265-300
    Press - 200-225
    Squat - 335-375
    Deadlift - 400-450
    Pull-up - 100-115
    Curl - 110-135

    Nutrition: I've found that I'm very bad with long cuts (even only a few weeks) because I have inordinately high hunger from being fluffy and inactive on a US diet for the first 30 years of my life, so I'm currently rotating between 3 days at 700 cal deficit (~1700 cals) and 1 day at maintenance (~2400 cals). I shoot for ~100-150 g protein and 40-60 g fat per day. Sometimes this is hard since I'm vegan. Luckily, my micros and fiber are always taken care of.

    Cardio: I do ~1 hour of walking every day. This probably doesn't help me lose much (~1 lb/month of energy expenditure), but it helps slightly with my GPP, rehabbing my adductor, and gives me ~1-2 lbs/month of leeway in my dieting.

    Split:

    Accessories - calves, abs, traps, inverted rows, prone rear delt flies - all of these are trained at 3x12ish 3ish times per week
    Main work - heavy days are 3x3 @ 80% 1RM; medium days are 3x6 @ 75% 1RM; light days are 3x12 @ 67% 1RM; all of these should be ~2 RIR/8 RPE
    Monday - heavy bench, light press, abs, calves, flies
    Tuesday - medium deadlift, heavy pull-ups, heavy curls, traps
    Wednesday - light bench, light curls, abs, calves, flies
    Thursday - light pull-ups, light curls, light inverted rows, traps
    Friday - medium bench, heavy press, abs, calves, flies
    Saturday - heavy deadlift, medium pull-ups, medium curls, traps

    Progression:

    Each exercise progresses independently from the others.


    Load progression - increase 1RM by 2.5-10 lbs per lift, which amounts to 1.25-7.5 lbs increase on work sets
    Failure - workout completed with reduced weight, load not increased next week
    Second failure - week at half weights, then try again
    Deload - if more than 1 muscle group reaches a second failure at the same time, all exercises reduced automatically to deload weeks
    More than 8 RPE or less than 2 RIR on any set - workout completed as planned, load not increased next week
    Less than 8 RPE or more than 2 RIR on all sets - workout completed as planned, volume increased by 1 set on lightest training day in addition to load increase
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  2. #2
    Registered User Pur3p3r50n's Avatar
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    Registered User air2fakie's Avatar
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    Try it and see, and I suggest cliffs.
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    Registered User WolfRose7's Avatar
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    Are heavy and medium exercise different variations?

    Overall I think it's pretty decent.

    I'd just gain weight and strength for a bit, if you are looking at being competitive it's worth looking at the average weight class at your height though

    Edit:
    Strike that i didnt read enough, I hate that failure protocol. not being able to progress linearly is just part of lifting,
    we aren't all type 1 responders who add weight weekly, there's no sense in pulling loads of bar load off just because you didnt hit a set progression target
    Last edited by WolfRose7; 05-04-2021 at 10:23 AM.
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  5. #5
    Registered User Pur3p3r50n's Avatar
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    Pur3p3r50n is offline
    Originally Posted by WolfRose7 View Post
    Are heavy and medium exercise different variations?

    Overall I think it's pretty decent.

    I'd just gain weight and strength for a bit, if you are looking at being competitive it's worth looking at the average weight class at your height though

    Edit:
    Strike that i didnt read enough, I hate that failure protocol. not being able to progress linearly is just part of lifting,
    we aren't all type 1 responders who add weight weekly, there's no sense in pulling loads of bar load off just because you didnt hit a set progression target
    For now, all the same variations. I want to add in more, but just starting to expand my equipment at home.

    What would you do for failure? I mean, if you don't hit a target, there are 3 options for your next attempt at the same movement pattern: do something easier, do the same, do something harder. Of course we want the last thing, but we can't expect it all the time. Sometimes adaptation is slow, so I allow for repeat weeks. Sometimes we need to take a step back for potentiation, so that's why I have reduced weights/volume/deloads/active rest to manage recovery.
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  6. #6
    Registered User Pur3p3r50n's Avatar
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    Originally Posted by air2fakie View Post
    Try it and see, and I suggest cliffs.
    Can't really cliffs int/adv programs haha. I'm trying it now.
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  7. #7
    Registered User WolfRose7's Avatar
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    Originally Posted by Pur3p3r50n View Post
    For now, all the same variations. I want to add in more, but just starting to expand my equipment at home.

    What would you do for failure? I mean, if you don't hit a target, there are 3 options for your next attempt at the same movement pattern: do something easier, do the same, do something harder. Of course we want the last thing, but we can't expect it all the time. Sometimes adaptation is slow, so I allow for repeat weeks. Sometimes we need to take a step back for potentiation, so that's why I have reduced weights/volume/deloads/active rest to manage recovery.
    Do whatever the target sets, reps n rpe is.
    Failing having a target rpe, take 2-4% off failed weight.

    I don't mind a deload for general stress and resetting fatigue btw, just don't like large load drops for specific lifts because people think progressive overload is required on a weekly basis.
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    Registered User air2fakie's Avatar
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    air2fakie is offline
    Originally Posted by Pur3p3r50n View Post
    Can't really cliffs int/adv programs haha. I'm trying it now.
    Hah that was my point since I wasn't going to read your autobiography. I only glanced at it and it looked highly nuanced and customized to your own training preferences, so figured you should just do it and adjust from there since I know nothing about what works for you.
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  9. #9
    Registered User Pur3p3r50n's Avatar
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    Pur3p3r50n is offline
    Originally Posted by WolfRose7 View Post
    Do whatever the target sets, reps n rpe is.
    Failing having a target rpe, take 2-4% off failed weight.

    I don't mind a deload for general stress and resetting fatigue btw, just don't like large load drops for specific lifts because people think progressive overload is required on a weekly basis.
    Thanks!
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