Year Periodization Journal

[trainerty]

Okay I've changed what needed to be changed to really customize the periodization. My last regiment lasted about 6-7months. this time I am truly able to periodize a year. I'll keep the journal in this thread so I don't start a crap load of mini journals.

Here's how the periodization looks:
3weeks AA (anatomical adaptation) - L.A. (lactic acid) energy system training and O2 (active aerobic recovery)
4wks Hypertophy - L.A./O2
6wks MxS (Maximal Strength) - L.A./ Alactic/O2
4wks Convert to PWR - Alactic
10wks Hypertrophy/Improve PWR - Alactic
2wks AA - L.A./ Alactic/O2
5wks MxS/PWR - Alactic/L.A.
4wks PWR - Alactic/L.A.
9wks Maint./PWR Tech work - Alactic/L.A.
4wks Over-reach - Alactic

Current stats:
216lbs
13-14%BF
6'3"
Capricorn--just kidding

Goals: 5lbs of muscle mass/ 225lb snatch currently 135lb because of "force bleeds" in form/ under 5 sec 40yd sprint no cleats -- right now high 5
and of course looking good naked

[trainerty]

AA Day1 Week1
Too much caffeine before workout (400mg). Sweating buckets and feeling pumped after first few exercises. Should have went with green tea extract.

Paying close attention to this round of AA. Clean up the weak points as soon as possible. Being very aware of what my body is trying to let me know.

Warmup: 10 minutes (no push on warmup I will do active stretches during rest)

Circuit 1min rest between exercises and 2 min between sets.
1. Bird-dog 16/16/18
2. Chinups 8/8/6
3. Dips 9/10/9
4. Pistol Squats 12/14/6 burnt
5. 1leg bridges 12/10/6
6. side plank rotations 8/10/12
7. centipede 7/8/7
8. s.b. inchworm to pike 4/5/6
9 spiderman crawl 12/12/12

few trouble spots: right glute/left shoulder depression/adduction and right ql

[trainerty]

AA Day2 Week1
Pretty wet down here in florida. Stayed indoors. Used plyometrics for this one. The trick is not to reach form break down before going into lactic acid buildup. Also, to clear as much lactic acid away with rest breaks.

Circuit form 1min rest break between exercises. 2 min betweens sets.

1. Inclined Feet Depth Pushups 4/5/6
2. Depth Jump to High Jump 8/8/8
3. Jumping Split Squats 12/12/12
4. Knee Tucks 10/9/5 --almost ate the floor on the last one.

Interesting plan Ty (translation: fitness meathead doesn't know what big words mean).

Is there a simple explanation of what anatomical adaption training is?

[trainerty]

hey Pierini:
I actually coined the phrase from Tudor Bompa. It is a phase of training where the body's systems are prep'd for taking the onslaught of phases to come. It is also a time to evaluate body's performance and shortcomings with different exercises.

It is easier to see this taking place with athletes. A sprinter wannabes are evaluated and prepared for the demanding training needed for sprinting competition. Olympic lifters, gymnasts, football players ...etc. etc.

OK I get it, thanks. I call that a warmup in my limited fitness vobaculary world.

[trainerty]

Damn....that's a pretty tough "warmup" for me. Today the AA really starts getting analytical. Simply because I am starting to use external loads. I noticed some pretty nasty breakdowns. The major culprits.... left dominant both lower and upper body. Left ankle has low mobility. Right adductors (and other adduction assisting rotators) and somewhat left weak and low on flexibility.

Right shoulder felt unstable in exterior rotation. A few other things...but that is the main stuff.

I called the day early. I would not be able to finish the third set.
It looked like this:
Day3 Week1
Circuit/1min active rest between exercises and 2 min. between sets
Warmup: 10min
1. DB Deads 60eax12/ 65eax10
2. DB 1arm military 40x8ea/ 45x5ea
3. DB 1arm plank rows 15x8ea/ 10x8ea
4. 1arm DB Bench 60x8ea/65x5ea
5. DB Hang Cleans 40eax8/40eax8
6. 1arm DB Ovhd squat 40x5ea/35x5ea
7 "W" Cobras 5eax10/5eax10
8. Bulgarian Squat with Torso twist 5x10ea/5x10ea
9. 3pt DB Curls 25eax3/20eax4

I'll hit the assymetries and other lacking areas during warmup drills next week.

[trainerty]

Day4 Week1

Took the day off. Both of the fields I normally sprint on were blocked off for maintenance.....hopefully just this week..... The bastards, how dare they amintain their fields while I'm trying to wreck them with my cleats.

[trainerty]

Day5 Wk1

TGIF

Warmup: approx 15 min. Had to put in extra warmup time. Adductors are a little on the weak side. Just haven't been using the suckers as much as should. Time to start.

1. Ovhd Squats (narrow stance) 65x6/ (wide stance) 65x8/65x12
2. Bentover Row 135x8/155x10/155x12
3. Bench Press (bar to chest) 155x8/ (bar to halfway point) 175x12/175x12
4. 1Leg RDL 65x10/85x12/85x12
5. Chops 55x10/65x8/65x9
6. Reverse BB curl 45x8/55x10/65x6
7. Snatch Grip Upright Row 65x8/75x10/75x10
8. 1Arm Jammers 65x8ea/80x8ea/95x8ea

[trainerty]

Changing things up just a bit. I really hit an aerobic endurance wall during this session. I had to bump up the rest breaks a bit to allow for some "aerobic recovery". I would work on endurance, but I seriously doubt I will be doing anything of high volume without longer rest breaks.

Day1 Week2
Circuit/ 45 sec breaks between exercises/2min between sets
1. Bird Dog 18/20/20
2. Chins 8/9/9
3. Dips 10/11/11
4. 1Leg Squats 10/12/12
5. 1Leg Bridges 12/10/10
6. Regressed Side Plank w/1leg abducted 5sec/20sec/20sec
7. Centipede 9/10/11
8. S.B. Inchworm to Pike 5/6/6
9 Spiderman Crawl 14/14/14

[trainerty]

Day2 Week2
Got skipped....too much personal crap-o-la to handle including bidding on a townhouse.

Day3 Week2
Right elbow felt a bit off today. No explanation for it, but I had to be a little protective of it today.
Warmup/Drills: 25min (still doing extra adductor work)
Circuit/45 sec rest between exercise/2min between sets
1. DB Deads 65eax10/70eax10/80eax7
2. DB 1Arm Military 45x16/45x18/45x16
3. DB 1Arm Plank Rows 10x15/10x16/10x16
4. DB 1Arm Bench 65x12/65x12/65x14
5. DB Hang Clean 45x8/45x6 -- discontinued form broke and couldn't complete minimum reps
6. DB 1Arm OVHD Squat 45x10/45x12/45x12
7. W Cobra 5x10/5x12/5x12
8. DB Bulgarian Squat w/ Torso Twist 5x10/5x18/5x19
9. 3PT Curl 20eax4/20eax4/25eax2

Hi Ty,

Surprised you got a workout in today after all that energy you burned on the reps vs. sets thread.

What is W Cobra?

What is OVHD squat?

Thanks!

p.s. well-wishes for the townhome bid? The term "bid" sounds like a seller's market. Is that the case in your neck of the woods?

I like the word "offer". It sounds more neutral.

[trainerty]

LOL

No Kidding

W cobra:

1. Lay (prone) face foward on an inclined bench or S.B.
2. Hold dumbbells at shoulder height and with elbows bent 90 degrees.

3. Push dumbbells forward maintaining the angle and trajectory.

you can find pics here

OVHD =overhead in my lil' universe

Florida is definitely buyer's market. An offer would be the right word

[trainerty]

Week2 Day4
Fields rained out. Today I am building a plyo box. Also, don't think the offer was approved for townhouse. No worries keep looking.

[trainerty]

Week2 Day5
Shoulder was a little achy from the manual saw action yesterday (building a plyo box-- a little uneven)

Circuit/45sec rest between exercises/2min between sets

1. OVHD BB Squat 85x12/85x14/85x14
2. BB bentover Row 165x12/165x12/165x9
3. Bench Press 185x12/185x12/185x14
4. 1Leg RDL 95x12/95x14/95x16
5. BB Chops 70x8/70x10/70x10
6. Reverse Cheat Curls 65x8/85x7 -- stopped pain in thumb and pinky
7. Snatch Grip Upright Rows 95x10/105x10/105x8
8. 1Arm Jammer 95x20/95x20 --stopped right shoulder aggravated

TGIF

The reps/set thread really started something. Even among colleagues at my gym who agree the multiple sets are superior (only opinion) BUT we disagree on why and how much difference there is. I love it....I think I'll start the debate in another forum to see if the ideas here get re-emphasized or some added features get started. Interesting stuff to me