I'm giving periodization a try

"Jerry" <jabeach@DONT_SPAM_ME_citlink.net> wrote in message
news:[email hidden]...

Quoted message said:

I'm currently doing the following exercises two sets and six to ten reps:

Squat
DL
Incline BP
Shoulder Press (seated military press)
DB Row
Lat Pull-Down

After looking at some sites I'm thinking about doing an eight-week
periodization mesocycle at the following rate:

Week 1 - 70%
Week 2 - 75%
Week 3 - 80%
Week 4 - 65%
Week 5 - 85%
Week 6 - 75%
Week 7 - 80%
Week 8 - 85%

Does this look correct?

That would depend on what you're trying to achieve. A true periodization
program in athletic training may include a hypertrophy phase, a max
strength phase, conversion to power, conversion to endurance, etc. - all
tailored to your specific goals. It looks like you're just thinking about
varying your intensity and volume - which is usually a good thing and there
are a lot of different ways to do it.

"Jim Ranieri" <nah,> wrote in message
news:[email hidden]...

Quoted message said:

"Jerry" <jabeach@DONT_SPAM_ME_citlink.net> wrote in message
news:[email hidden]...

Quoted message said:

I'm currently doing the following exercises two sets and six to ten

reps:

Quoted message said:

Quoted message said:

Squat
DL
Incline BP
Shoulder Press (seated military press)
DB Row
Lat Pull-Down

After looking at some sites I'm thinking about doing an eight-week
periodization mesocycle at the following rate:

Week 1 - 70%
Week 2 - 75%
Week 3 - 80%
Week 4 - 65%
Week 5 - 85%
Week 6 - 75%
Week 7 - 80%
Week 8 - 85%

Does this look correct?

That would depend on what you're trying to achieve. A true periodization
program in athletic training may include a hypertrophy phase, a max
strength phase, conversion to power, conversion to endurance, etc. - all
tailored to your specific goals. It looks like you're just thinking about
varying your intensity and volume - which is usually a good thing and

there

Quoted message said:

are a lot of different ways to do it.

Here's a link to a wave loading program that is probably closer to what
you're proposing http://www.weighttrainersunited.com/gaugler.html

"Jim Ranieri" <nah,> wrote in message
news:[email hidden]...

Quoted message said:

"Jerry" <jabeach@DONT_SPAM_ME_citlink.net> wrote in message
news:[email hidden]...

Quoted message said:

I'm currently doing the following exercises two sets and six to ten reps:

Squat
DL
Incline BP
Shoulder Press (seated military press)
DB Row
Lat Pull-Down

After looking at some sites I'm thinking about doing an eight-week
periodization mesocycle at the following rate:

Week 1 - 70%
Week 2 - 75%
Week 3 - 80%
Week 4 - 65%
Week 5 - 85%
Week 6 - 75%
Week 7 - 80%
Week 8 - 85%

Does this look correct?

That would depend on what you're trying to achieve. A true periodization
program in athletic training may include a hypertrophy phase, a max
strength phase, conversion to power, conversion to endurance, etc. - all
tailored to your specific goals. It looks like you're just thinking about
varying your intensity and volume - which is usually a good thing and
there
are a lot of different ways to do it.

Sorry, I completely forgot to post my goals. Right now I'm trying to build
more strength and also cut some fat (I forgot to add table push-aways to my
routine above). After I'm done cutting I'll probably throw in a couple of
HST cycles to mix things up a bit.

--
Jerry

"Jerry" <jabeach@DONT_SPAM_ME_citlink.net> wrote in message
news:[email hidden]...

Quoted message said:

"Jim Ranieri" <nah,> wrote in message
news:[email hidden]...

Quoted message said:

"Jerry" <jabeach@DONT_SPAM_ME_citlink.net> wrote in message
news:[email hidden]...

Quoted message said:

I'm currently doing the following exercises two sets and six to ten

reps:

Quoted message said:

Quoted message said:

Quoted message said:

Squat
DL
Incline BP
Shoulder Press (seated military press)
DB Row
Lat Pull-Down

After looking at some sites I'm thinking about doing an eight-week
periodization mesocycle at the following rate:

Week 1 - 70%
Week 2 - 75%
Week 3 - 80%
Week 4 - 65%
Week 5 - 85%
Week 6 - 75%
Week 7 - 80%
Week 8 - 85%

Does this look correct?

That would depend on what you're trying to achieve. A true periodization
program in athletic training may include a hypertrophy phase, a max
strength phase, conversion to power, conversion to endurance, etc. -

all

Quoted message said:

Quoted message said:

tailored to your specific goals. It looks like you're just thinking

about

Quoted message said:

Quoted message said:

varying your intensity and volume - which is usually a good thing and
there
are a lot of different ways to do it.

Sorry, I completely forgot to post my goals. Right now I'm trying to build
more strength and also cut some fat (I forgot to add table push-aways to

my

Quoted message said:

routine above). After I'm done cutting I'll probably throw in a couple of
HST cycles to mix things up a bit.

Besides the previously mentioned wave program, here's another way to vary
intensity and volume. http://www.jackalsgym.com/programs/javacalc.html

The setup you described initially doesn't sound bad, though. I would
probably lift a higher pct. of max if you're goal is strength.

On Sat, 19 Mar 2005 18:49:34 GMT, "Jerry"
<jabeach@DONT_SPAM_ME_citlink.net> wrote in misc.fitness.weights:

Quoted message said:

"Jim Ranieri" <nah,> wrote in message
news:[email hidden]...

Quoted message said:

"Jerry" <jabeach@DONT_SPAM_ME_citlink.net> wrote in message
news:[email hidden]...

Quoted message said:

I'm currently doing the following exercises two sets and six to ten reps:

Squat
DL
Incline BP
Shoulder Press (seated military press)
DB Row
Lat Pull-Down

After looking at some sites I'm thinking about doing an eight-week
periodization mesocycle at the following rate:

Week 1 - 70%
Week 2 - 75%
Week 3 - 80%
Week 4 - 65%
Week 5 - 85%
Week 6 - 75%
Week 7 - 80%
Week 8 - 85%

Does this look correct?

That would depend on what you're trying to achieve. A true periodization
program in athletic training may include a hypertrophy phase, a max
strength phase, conversion to power, conversion to endurance, etc. - all
tailored to your specific goals. It looks like you're just thinking about
varying your intensity and volume - which is usually a good thing and
there
are a lot of different ways to do it.

Sorry, I completely forgot to post my goals. Right now I'm trying to build
more strength and also cut some fat (I forgot to add table push-aways to my
routine above). After I'm done cutting I'll probably throw in a couple of
HST cycles to mix things up a bit.

When are going to come train with the Hudson crew? We're there MWF
4:30 till 7-8ish. Kristen, the owner, will give you a free week
trial. You can pick the brains of some very good lifters and get
feedback (whether you want it or not) on your form.

John Hanson said:

When are going to come train with the Hudson crew? We're there MWF
4:30 till 7-8ish. Kristen, the owner, will give you a free week
trial. You can pick the brains of some very good lifters and get
feedback (whether you want it or not) on your form.

My schedule is finally starting to slow down a bit. I wasn't able to
train at all during the last half of December until the end of February
(short but boring story) but I'm back into it now. Soon is probably a
good time to get to that gym while I'm lifting light to get critiqued on
my form. :-) I live about an hour north of Hudson so I don't think I'd
be able to hold a membership committment but I'd come by for a week if
the owner doesn't mind.

--
Jerry