Two Workouts a Week, To a New Peak...
Posted: Thu Sep 08, 2011 7:32 am
Busy man/woman? Having trouble balancing work, the wife/girlfriend (perhaps both)? Have children and other pesky responsibilities (it's a JOKE!), that keep you from getting to Gainsville? No problem...
Here's a new/old loading pattern (former Soviet) that fits nicely into The Blueprint Periodic, found on page 60 of 2.0. You train a major barbell lift with this twice a week, and anywhere from a 5 - 10% increase in your 1RM will be realized. This particular loading pattern is historically credited to Dr. Yuri Verkhoshansky. You'll find my boy Yuri's name mentioned in the same breath as the "father of plyometrics". He also co-authored the book "Supertraining: Special Strength Training for Sporting Excellence" that Louie Simmons and others, are fond of mentioning.
So here it is; Consider this tried and true loading pattern #5 for The Blueprint Periodic, which means this - You now have yet another arrow in your quiver, to extend your stay in Gainsville....
NOTE: Wherever a % is specified, this refers to the % of your 1 rep max. If running this loading pattern solo during Feast, it's CRUCIAL that you devote a day prior to beginning this program, to establish an HONEST number. That's baked into 2.0, for those of you familiar with it.
If running this as I suggest as part of The BP Periodic, you should be using the 1RM you finished up with at the end of GLP II.
Week One
Day One
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 6
Set 4 65-70% x 6
Set 5 65-70% x 6
Set 6 65-70% x 6
Set 7 65-70% x 6
Day Two
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 5
Set 5 80% x 5
Set 6 80% x 5
Set 7 80% x 5
Set 8 75% x 5
Set 9 65% x 6-8
Set 10 50-55% x 8-12
Week Two
Day One
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 6
Set 4 70% x 5
Set 5 70-75% x 5
Set 6 70-75% x 5
Day Two
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 4
Set 5 80% x 4
Set 6 85% x 4
Set 7 85% x 4
Set 8 85% x 4
Set 9 80% x 5
Set 10 70% x 6-8
Week Three
Day One
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 6
Set 4 70% x 4
Set 5 75% x 3
Set 6 75-80% x 3
Set 7 75-80% x 3
Day Two
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 4
Set 5 85% x 3
Set 6 90% x 3
Set 7 90% x 3
Set 8 80% x 5
Set 9 55-60% x 6-10
Week Four
Day One
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 4
Set 5 80-85% x 3
Set 6 80-85% x 3
Day Two
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 4
Set 5 85% x 2
Set 6 90% x 2
Set 7 95% x 2
Set 8 75% x 4-6
Week Five
Day One
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 5
Set 5 75% x 5
Day Two
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 4
Set 5 85% x 2
Set 6 90% x 2
Set 7 95% x 2
Set 8 75% x 4-6
Week Six
Day One
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 3
Set 5 80% x 2
Set 6 80% x 2
Day Two
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 3
Set 5 85% x 2
Set 6 90% x 1
Set 7 95% x 1
Set 8 100% x 1
Set 9 102% x 1
Set 10 105% x 1
THE BASICS
Nothing fancy here, a lighter day early in the week, and a bear of a workout later in the week (day 2). Most trainees will be well served to pick a Monday/Thursday or Tuesday/Friday schedule. The actual day of the week doesn't matter. What does matter, is that ideally you're able to complete 2 sessions in 7 days. The key word here is "ideally". End of days won't come, if you happen to recover VERY slow and it takes 8 or more days to complete 2 workouts. However, even this 41 year old geezer can pull 2 such workouts off in 7 days. If you can't do so, please see these recovery tips which will allow you to train MUCH more frequently:
Some ideas to facilitate active recovery between workouts:
1.) GPP such as sled dragging
2.) Push a weighted wheelbarrow up a slight incline
3.) Medicine ball throws
4.) Some HIIT cardio
5.) Treat yourself to a massage
6.) Get a chiropractic adjustment
7.) Daily hot/cold showers. Alternate 1 minute of each for 10 minutes.
8.) Cryotherapy on sore muscles: Take a dixie cup, fill it with water and place in the freezer. Have you GF/wife or mistress (ideally all 3) apply to said muscles, peeling the cup as the ice melts.
You can add Cayenne Pepper to this when you freeze it, but unclear as to if that's legal in your state. Since I'm not up on these things, you can cite cite Rob's recommendation and ignorance of the law. That'll work in every state*. Any of the above is going to GREATLY benefit you and shave days off of recovery between heavy workouts.
*Excludes states with vowels in their names
PLACEMENT
I've bolded those workouts where you'll be working in the 90th percentile. If you're at all familiar with my writings, you know I counsel never to overstay your welcome, when in 90th Percentileville. REASON: Any more than 3 weeks vacationing there is bad news. To do so is to invite stagnation, CNS dis-coordination or worse, injury.
Looked at from a 10,000ft level, we see that 4 out of 12 (or 33% of workouts), fall into what I call the "red zone". Why is this important to understand? Placement. Specifically, placement within The Blueprint Periodic if running the 4 existing loading patterns, back to back. Let's take a closer look...
GLP 1: 66% of workouts fall into the red zone
GLP II: 21% of workouts fall into the red zone
Two Weeks to
a New Peak (TWNP): 33% of workouts fall into the red zone
Russian Strength
Program: 22% of workouts fall into the red zone
10% Solution: 66% of workouts fall into the red zone
You'll note here that GLP1 and II get you RADICALLY stronger, FAST. Gotta' love those Germans. Next up come the two Commie loading patterns, one of which is new = Two Weeks to a New Peak (heretofor referred to as TWNP). Notice something about TWNP? It gently ups the time in the Red Zone, yet does so with much more volume/total tonnage than its predecessor. Since more total tonnage equals greater hypertrophy, it's placed just prior to Commie program #2, The Russian Strength Program Generator.
Why is this important?
It's important because we want the best of both worlds, and going into your final 2 loading patterns (primarily designed for strength), it'll make them THAT much easier to execute. You'll be tearing through these with relative ease, due to your new LBM acquired after running the TWNP program just prior.
FINAL WORD
With TWNP, you now have yet another weapon at your disposal. The importance of weapons can't be under-stated. Yet it is the placement, timing and strategic use of such that are the underpinnings of your success. Looked at in a broader context and over time, The Blueprint Periodic is the ticket to transforming your body into a powerhouse. This is especially true for younger trainees in their prime hormonal years, devoid of injuries that the iron game will sometimes bestow upon you. Where you take it from there, is up to you. Always remember this though: The bigger the lump of clay, the greater the range of possibilities you have, in shaping your ideal.
I've trained in gyms from MA to CA, and silently observed how and why people train. Everyone has their own interpretation of such, but here's mine: Most are training to carry their own vision of perfection, into an imperfect world.
Whatever your vision is, I sincerely hope this helps you....
Here's a new/old loading pattern (former Soviet) that fits nicely into The Blueprint Periodic, found on page 60 of 2.0. You train a major barbell lift with this twice a week, and anywhere from a 5 - 10% increase in your 1RM will be realized. This particular loading pattern is historically credited to Dr. Yuri Verkhoshansky. You'll find my boy Yuri's name mentioned in the same breath as the "father of plyometrics". He also co-authored the book "Supertraining: Special Strength Training for Sporting Excellence" that Louie Simmons and others, are fond of mentioning.
So here it is; Consider this tried and true loading pattern #5 for The Blueprint Periodic, which means this - You now have yet another arrow in your quiver, to extend your stay in Gainsville....
NOTE: Wherever a % is specified, this refers to the % of your 1 rep max. If running this loading pattern solo during Feast, it's CRUCIAL that you devote a day prior to beginning this program, to establish an HONEST number. That's baked into 2.0, for those of you familiar with it.
If running this as I suggest as part of The BP Periodic, you should be using the 1RM you finished up with at the end of GLP II.
Week One
Day One
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 6
Set 4 65-70% x 6
Set 5 65-70% x 6
Set 6 65-70% x 6
Set 7 65-70% x 6
Day Two
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 5
Set 5 80% x 5
Set 6 80% x 5
Set 7 80% x 5
Set 8 75% x 5
Set 9 65% x 6-8
Set 10 50-55% x 8-12
Week Two
Day One
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 6
Set 4 70% x 5
Set 5 70-75% x 5
Set 6 70-75% x 5
Day Two
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 4
Set 5 80% x 4
Set 6 85% x 4
Set 7 85% x 4
Set 8 85% x 4
Set 9 80% x 5
Set 10 70% x 6-8
Week Three
Day One
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 6
Set 4 70% x 4
Set 5 75% x 3
Set 6 75-80% x 3
Set 7 75-80% x 3
Day Two
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 4
Set 5 85% x 3
Set 6 90% x 3
Set 7 90% x 3
Set 8 80% x 5
Set 9 55-60% x 6-10
Week Four
Day One
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 4
Set 5 80-85% x 3
Set 6 80-85% x 3
Day Two
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 4
Set 5 85% x 2
Set 6 90% x 2
Set 7 95% x 2
Set 8 75% x 4-6
Week Five
Day One
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 5
Set 5 75% x 5
Day Two
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 4
Set 5 85% x 2
Set 6 90% x 2
Set 7 95% x 2
Set 8 75% x 4-6
Week Six
Day One
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 3
Set 5 80% x 2
Set 6 80% x 2
Day Two
Set 1 45% x 8-10
Set 2 55% x 6-8
Set 3 65% x 5
Set 4 75% x 3
Set 5 85% x 2
Set 6 90% x 1
Set 7 95% x 1
Set 8 100% x 1
Set 9 102% x 1
Set 10 105% x 1
THE BASICS
Nothing fancy here, a lighter day early in the week, and a bear of a workout later in the week (day 2). Most trainees will be well served to pick a Monday/Thursday or Tuesday/Friday schedule. The actual day of the week doesn't matter. What does matter, is that ideally you're able to complete 2 sessions in 7 days. The key word here is "ideally". End of days won't come, if you happen to recover VERY slow and it takes 8 or more days to complete 2 workouts. However, even this 41 year old geezer can pull 2 such workouts off in 7 days. If you can't do so, please see these recovery tips which will allow you to train MUCH more frequently:
Some ideas to facilitate active recovery between workouts:
1.) GPP such as sled dragging
2.) Push a weighted wheelbarrow up a slight incline
3.) Medicine ball throws
4.) Some HIIT cardio
5.) Treat yourself to a massage
6.) Get a chiropractic adjustment
7.) Daily hot/cold showers. Alternate 1 minute of each for 10 minutes.
8.) Cryotherapy on sore muscles: Take a dixie cup, fill it with water and place in the freezer. Have you GF/wife or mistress (ideally all 3) apply to said muscles, peeling the cup as the ice melts.
You can add Cayenne Pepper to this when you freeze it, but unclear as to if that's legal in your state. Since I'm not up on these things, you can cite cite Rob's recommendation and ignorance of the law. That'll work in every state*. Any of the above is going to GREATLY benefit you and shave days off of recovery between heavy workouts.
*Excludes states with vowels in their names
PLACEMENT
I've bolded those workouts where you'll be working in the 90th percentile. If you're at all familiar with my writings, you know I counsel never to overstay your welcome, when in 90th Percentileville. REASON: Any more than 3 weeks vacationing there is bad news. To do so is to invite stagnation, CNS dis-coordination or worse, injury.
Looked at from a 10,000ft level, we see that 4 out of 12 (or 33% of workouts), fall into what I call the "red zone". Why is this important to understand? Placement. Specifically, placement within The Blueprint Periodic if running the 4 existing loading patterns, back to back. Let's take a closer look...
GLP 1: 66% of workouts fall into the red zone
GLP II: 21% of workouts fall into the red zone
Two Weeks to
a New Peak (TWNP): 33% of workouts fall into the red zone
Russian Strength
Program: 22% of workouts fall into the red zone
10% Solution: 66% of workouts fall into the red zone
You'll note here that GLP1 and II get you RADICALLY stronger, FAST. Gotta' love those Germans. Next up come the two Commie loading patterns, one of which is new = Two Weeks to a New Peak (heretofor referred to as TWNP). Notice something about TWNP? It gently ups the time in the Red Zone, yet does so with much more volume/total tonnage than its predecessor. Since more total tonnage equals greater hypertrophy, it's placed just prior to Commie program #2, The Russian Strength Program Generator.
Why is this important?
It's important because we want the best of both worlds, and going into your final 2 loading patterns (primarily designed for strength), it'll make them THAT much easier to execute. You'll be tearing through these with relative ease, due to your new LBM acquired after running the TWNP program just prior.
FINAL WORD
With TWNP, you now have yet another weapon at your disposal. The importance of weapons can't be under-stated. Yet it is the placement, timing and strategic use of such that are the underpinnings of your success. Looked at in a broader context and over time, The Blueprint Periodic is the ticket to transforming your body into a powerhouse. This is especially true for younger trainees in their prime hormonal years, devoid of injuries that the iron game will sometimes bestow upon you. Where you take it from there, is up to you. Always remember this though: The bigger the lump of clay, the greater the range of possibilities you have, in shaping your ideal.
I've trained in gyms from MA to CA, and silently observed how and why people train. Everyone has their own interpretation of such, but here's mine: Most are training to carry their own vision of perfection, into an imperfect world.
Whatever your vision is, I sincerely hope this helps you....
